Champlain Valley CrossFit – Fitness: Saturday, May 21st, 2016
* New Classes starting June 6th HERE WOD: 1) AQAP: 1600m-800m-400m Run 60-40-20 Alternating Walking Lunges 16-8-4 Rope Sit-to-stand Extra Work: 2) Kettlebell Front Rack Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, May 21st, 2016
* New Classes starting June 6th HERE WOD: 1) AQAP: 1600m-800m-400m Run 100-50-25 Alternating Walking Lunges 8-4-2 Rope Climbs Extra Work: 2) Kettlebell Front Rack Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk/Hold/Press. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, May 20th, 2016
* New Classes starting June 6th HERE Pre Class: 1) Back Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 2) Front Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. WOD: 3) Muscle Snatch + 2 Snatch Push Press: Every 1:00 x 10 sets Warm-up as needed. Start at around 50% of your 1RM Snatch. Build as heavy as deemed fit. 4) Snatch Pull: 5 sets of 5 @ 110%> This should be done as a continuation of your Snatches starting at 10:00. Use straps if you need them/have them. 5) 3 rounds AQAP: 21 Deadlifts 135/95 15 Hang Power Cleans 135/95 9 Thrusters 135/95 Extra Work: 6) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds betweens sets. Perform all 15 reps on 1 leg before switching. Add load if able. 7) Dumbbell Stiff Leg Deadlift: 4…
Champlain Valley CrossFit – Sport: Friday, May 20th, 2016
* New Classes starting June 6th HERE WOD: 1) Muscle Snatch + 2 Snatch Push Press: Every 1:00 x 10 sets Warm-up as needed. Start at around 50% of your 1RM Snatch. Build as heavy as deemed fit. 2) Hang Snatch High-Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches starting at 10:00. Loading should be around 60-80% of your 1RM Snatch. Load only as heavy as you’re still able to get proper range of motion which should be bar to the sternum or higher. 3) 3 rounds AQAP: 21 Deadlifts 95/65 15 Hang Power Cleans 95/65 9 Thrusters 95/65 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. For results post detailed weights, reps, times, thoughts, etc. for…
Champlain Valley CrossFit – Fitness: Friday, May 20th, 2016
* New Classes starting June 6th HERE WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 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 2) Hip Thrusts: 15 Reps Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Use a bench to to rest on and barbell is across the hips. Loading should be around 30-40% of your 1RM Deadlift. 3) 10 minute AMRAP: 10 Medball Goblet Squats 40/30 10 Ball Slams 40/30 Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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