Champlain Valley CrossFit – Fitness: Wednesday, May 19th, 2016
* New Classes starting June 6th HERE WOD: 1) Bench Press: 3 Reps Every 1:30 x 7 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) 3 rounds AQAP: 400m Run 3 rounds of “Cindy” One round of Cindy consists of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Substitute Banded Pull-ups or Ring Rows, and Knee Push-ups as needed. Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and…
Champlain Valley CrossFit – Fitness: Tuesday, May 17th, 2016
* New Classes starting June 6th HERE WOD: 1) 20 minute EMOTM: Odd – 50m D-Ball Carry Even – 50m Sled Drag Pick loading that you can maintain for all 10 rounds. Goal for Sled Drags should be bodyweight. For the D-Ball Carry, the ball must be carried in a “bear hug” style hold. No resting it up on the shoulder. Each piece should take you about 30-40 seconds, load appropriately. 2) 5 rounds AQAP: 15 Abmat Sit-ups 15 Wall Balls 14/8 15 Kettlebell Swings 35/26 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 work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, May 17th, 2016
* New Classes starting June 6th HERE Pre Class: 1) 20 minute EMOTM: Odd – 200m Run Even – 5-10 D-Ball Over Shoulder 150/100 Scale as needed to get consistent output across all 10 rounds. WOD: 2) 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. No dropping the bar between reps. 3) Pause Overhead Squat: 4 sets of 2 Warm-up as needed. Start around 60% of your 1RM Overhead Squat. Pause for 3 seconds in the bottom of each lift. 4) 5 rounds AQAP: 15 Toes-to-bar 15 Wall Balls 20/14 15 Kettlebell Swings 70/53 Extra Work: 5) 7 minute Up Ladder: 3 Strict Handstand Push-ups 3 Calories Assault Bike Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. 6) Muscle-up Complex: “X” Strict Ring Pull-ups + “X” Kipping Muscle-ups + “X” Strict…
Champlain Valley CrossFit – Sport: Tuesday, May 17th, 2016
* New Classes starting June 6th HERE WOD: 1) Hang Snatch + Below the Knee Hang Snatch + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one. 2) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one. 3) 5 rounds AQAP: 15 Knees-to-armpits 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side Rest…
Champlain Valley CrossFit – Competition: Monday, May 16th, 2016
* New Classes starting June 6th HERE Extra Work: 1) 5 Rep Touch+Go Power Clean: Establish a Max for the Day Warm-up as needed. Rest as needed. Don’t spend more than 20 minutes on this. 2) Clean Pull: 3 sets of 3 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 3 Reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/18/16 for loading. 4) Barbell Back Rack Split Squats: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 Leg before switching to the other. 5) 10 minute Up Ladder: 5 Burpees 10 Double-unders Rep scheme goes 5+10, 10+20, 15+30,…
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