Champlain Vally CrossFit – Competition: Tuesday, May 31st, 2016
* New Classes starting June 6th HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike Movement 2 – 5-10 Burpee Box Jump Overs 24/20 Pick reps you can maintain for all 10 rounds. WOD: 2) Front Squat: 7 reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading. 3) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 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 10 reps on one leg before switching. 4) AQAP 10-8-6-4-2 Hang Power Cleans 185/135 4-8-12-16-20 Wall Balls 30/20 Extra Work: 5) 7 minute Up Ladder: 5 False Grip Ring Rows 10…
Champlain Valley CrossFit – Sport: Tuesday, May 31st, 2016
* New Classes starting June 6th HERE WOD: 1) Front Squat: 7 reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading. 2) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 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 10 reps on one leg before switching. 3) AQAP 10-8-6-4-2 Hang Power Cleans 135/95 4-8-12-16-20 Wall Balls 20/14 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…
Champlain Valley CrossFit – Fitness: Tuesday, May 31st, 2016
* New Classes starting June 6th HERE WOD: 1) Front Squat: 7 reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading. 2) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 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 10 reps on one leg before switching. 3) AQAP 10-8-6-4-2 D-Ball Over the Shoulder 70/50 4-8-12-16-20 Wall Balls 14/8 Extra Work: 4) 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
Champlain Valley CrossFit – Competition: Monday, May 30th, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. Wear a weight vest if you want some extra fun. Partition the 100-200-300 however you like, the typical break up is 20 rounds of “Cindy.” Have fun, be thankful for what you have physically and mentally. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, May 30th, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. Wear a weight vest if you want some extra fun. Partition the 100-200-300 however you like, the typical break up is 20 rounds of “Cindy.” Have fun, be thankful for what you have physically and mentally. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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