Champlain Valley CrossFit – Sport: Monday, June 20th, 2016
WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/23/16 for loading. 2) Back Rack Box Step-ups: 3/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 3 reps on one leg before switching. 3) 3 rounds AQAP: 60 Double-unders 40 Air Squats 20 Burpees Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total sets and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, June 20th, 2016
WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/23/16 for loading. 2) Back Rack Box Step-ups: 3/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 3 reps on one leg before switching. 3) 3 rounds AQAP: 75 Single-unders 35 Air Squats 15 Burpees Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, June 18th, 2016
WOD: 1) AQAP: 1 mile Run 40 Wall Balls 14/8 30 Push-ups 100 Abmat Sit-ups 30 Push-ups 40 Wall Balls 14/8 1 mile Run Extra Work: 2) Kettlebell Overhead Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, June 18th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 rounds AQAP: 5 Muscle-ups 5 Overhead Squats 225/155 Rest 10 minutes 4) 3 rounds AQAP: 800m Run 30 Wall Balls 30/20 Rest 10 minutes 5) AQAP: 7 Legless Rope Climbs 15ft 150 Double-unders 14 Paralette Handstand Push-ups 1000m Assault Bike Paralette HSPU you choose the appropriate deficit and whether you want to kip or go strict. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, June 18th, 2016
WOD: 1) AQAP: 1 mile Run 40 Wall Balls 20/14 30 Push-ups 100 Abmat Sit-ups 30 Push-ups 40 Wall Balls 20/14 1 mile Run Extra Work: 2) Kettlebell Overhead Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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