Champlain Valley CrossFit – Competition: Wednesday, May 25th, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) 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 2) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. 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) Run – 8 rounds of: 400m @ 30-40 seconds…
Champlain Valley CrossFit – Sport: Wednesday, May 25th, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Bench Press: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8/side Single Arm Upright Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 12 minute AMRAP: 10 Dumbbell Shoulder-to-Overhead 50/35 20 Abmat Sit-ups 30 Air Squats 40 Double-unders Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 5) Row: 5K for Time This is a…
Champlain Valley CrossFit – Fitness: Wednesday, May 25th, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Bench Press: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8/side Single Arm Upright Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 12 minute AMRAP: 10 Dumbbell Shoulder-to-Overhead 25/15 20 Abmat Sit-ups 30 Air Squats 40 Single-unders Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. For results post detailed weights, reps,…
Champlain Valley CrossFit – Competition: Tuesday, May 24th, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE Pre Class: 1) 20 minute EMOTM: Odd – Row 10-20 Calories Even – 7 Toes-to-bar + 7 Chest-to-bar Gymnastics work should be done as an unbroken complex. Scale reps up or down as needed. Pick a Row output you can sustain for all 10 sets. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Power Clean and Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds for Max Reps: 1 minute Wall Balls 20/14 1 minute Kettlebell Swings 70/53 1 minute Assault Bike 1 minute Rest For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Sport: Tuesday, May 24th, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds for Max Reps: 1 minute Wall Balls 20/14 1 minute Kettlebell Swings 53/35 1 minute Assault Bike 1 minute Rest Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading. 5) Wall Therapy Squats: 50 not for time Take your time, this is a strength, flexibility and positioning drill. For results post detailed weights, reps, times,…
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