Champlain Valley CrossFit – Fitness: 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) 20 minute EMOTM: Odd – 50m Reverse Sled Drag Even – 50m Kettlebell Waiters Walk Pick loading that takes you approximately 30-40 seconds to complete the 50m. If you don’t have proper shoulder flexibility for the Overhead Carry perform a Farmers Carry. For the waiters walk, walk 1 hand in the farmers position and 1 hand overhead for 25m then switch on your way back. 2) 3 rounds for Max Reps: 1 minute Wall Balls 14/8 1 minute Kettlebell Swings 35/26 1 minute Assault Bike 1 minute Rest Extra Work: 3) 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. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Competition: Monday, May 23rd, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE 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 4/25/16 for loading. 2) Barbell Back Rack Split Squats: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 3 reps on 1 Leg before switching to the other. 3) 15-12-9 – AQAP: Power Cleans 155/105 Burpee Lateral Bar Hop 400m Run Extra Work: 4) Glute Ham Raise: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Add load/assistance as needed. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Sport: Monday, May 23rd, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE 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 4/25/16 for loading. 2) Barbell Back Rack Split Squats: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 3 reps on 1 Leg before switching to the other. 3) 15-12-9 – AQAP: Power Cleans 115/75 Burpee Lateral Bar Hop 400m Run Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. Perform all 15 reps on 1 leg before switching to the other side. Add load if able. 5) Reverse Sled Drag: 6 x 50m Rest 60 seconds…
Champlain Valley CrossFit – Fitness: Monday, May 23rd, 2016
* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE 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 4/25/16 for loading. 2) Barbell Back Rack Split Squats: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 3 reps on 1 Leg before switching to the other. 3) 15-12-9 – AQAP: D-Ball Over Shoulder 70/50 Burpees 400m Run Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. Perform all 15 reps on 1 leg before switching to the other side. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for…
Champlain Valley CrossFit – Competition: Saturday, May 21st, 2016
* New Classes starting June 6th HERE 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. All reps full Squat. 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. All reps full Squat and Split. 3) 5 rounds AQAP: 5 Clean and Jerks 225/155 5 Muscle-ups Rest 10 minutes 4) 3 rounds AQAP: 400m Run 21 Wall Balls 30/20 15 Chest-to-bar Pull-ups 9 Burpee Box Jump Overs 24/20 Rest 10 minutes 5) AQAP: 5 Legless Rope Climbs 15ft 50/40 Calories Rowed 5 Legless Rope Climbs 15ft Rest 10 minutes 6) Deficit Kipping HSPU: 30 for time You choose the deficit. Pick the deficit to keep this under 5 minutes. 7) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand…
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