Champlain Valley CrossFit – Fitness: Wednesday, June 8th, 2016
WOD: 1) 21 minute EMOTM: Movement 1 – 3 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Toes-to-bar Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. For your hanging movements focus on keeping the body as tight as possible, no swinging. 2) 10 minute AMRAP: 15 Kettlebell Swings 35/26 30 Single-unders Extra Work: 3) Barbell Roll-outs: 4 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, June 8th, 2016
WOD: 1) 20 minute EMOTM: Minutes 1-5 – 3 Jerk Balance Minutes 6-10 – 2 Halting Jerk Mintues 11-20 – 1 Jerk Start light, treat the first 10 minutes as skill work. Halting Jerks hold for 2 seconds in the bottom of the dip. For single Jerks if you’re feeling good go heavy, otherwise keep it light, fast, and technically sound. 2) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 3) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same…
Champlain Valley CrossFit – Competition: Tuesday, June 7th, 2016
Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Assault Bike Even – 1 Round of “Cindy” Pick reps and output you can maintain for all 10 rounds. WOD: 2) Halting Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just below the Knee and hold for 3 seconds, then finish the lift. No dropping the bar between reps. 3) 3 Snatch Push Press + 3 Pause Overhead Squats: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2 seconds of each Overhead Squat. 4) 7 minute Up Ladder: 3 Overhead Squats 95/65 3 Toes-to-bar Extra Work: 5) Strict Paralette Handstand Push-up: 3 reps Every 1:30 x 10 sets Deficit up to you, build to a max depth for 3 reps. 6) 10 minute AMRAP: 50ft Handstand…
Champlain Valley CrossFit – Sport: Tuesday, June 7th, 2016
WOD: 1) Snatch + 2 Overhead Squats: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean + 2 Jerks: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Overhead Squats 65/45 3 Pull-ups Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Overhead Therapy Squats: 50 for time These should be done slow, and should have you trembling. This should take approximately 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, June 7th, 2016
WOD: 1) 20 minute EMOTM: Odd – 8 D-Ball Over Shoulder Even – 5 Broad Jumps Pick a D-Ball weight that is heavy and hard for you. The 8 reps should take about 40 seconds. For the Broad Jumps focus on max distance. Stop on each jump, no rebounding them like a frog. 2) 7 minute Up Ladder: 3 Front Squats 65/45 3 Ring Rows Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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