Champlain Valley CrossFit – Sport: Wednesday, April 13th, 2016
WOD: 1) Push Press: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Standing Dumbbell Overhead Tricep Curls This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps 3) 12 minute AMRAP: 12 Knees-to-armpits 9 Push-ups 6 Power Snatch 95/65 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Row: 10 x 500m Rest 2 minutes between intervals. Perform at your 2K Pace. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Fitness: Wednesday, April 13th, 2016
WOD: 1) Push Press: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Standing Dumbbell Overhead Tricep Curls This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps 3) 12 minute AMRAP: 12 Abmat Sit-ups 9 Ball Slams 40/30 6 Push-ups Extra Work: 4) Hollow Position: Accumulate 3 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: Tuesday, April 12th, 2016
WOD: 1) Hang 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. All reps full Squat. 2) Hang 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. All reps full Squat and Split. 3) 21-15-9 – AQAP: Thrusters 65/45 Pull-ups Extra Work: 4) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Load as heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, April 12th, 2016
Pre Class: 1) 20 minute EMOTM: Odd – 30 Double-unders + 10 Dumbbell Shoulder-to-Overhead 50/35 Even – 5/side Dumbbell Single Arm Overhead Squat Pick reps weights you can maintain for all 10 rounds. WOD: 2) Snatch Pull + Below the Knee Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Overhead Squat: 3 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. All at at least 75% of your 1RM or heavier. 4) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 5) 10 minute AMRAP: 8 Strict Handstand Push-ups 1 Legless Rope Climb Scale HSPU to a volume you can complete unbroken to start. 6) Paralette HSPU Lowers: 5 sets of 5 Rest 90-120 seconds betweens sets. These should be full range of motion lowers, bring yourself down as slow…
Champlain Valley CrossFit – Fitness: Tuesday, April 12th, 2016
WOD: 1) Supine Bent Over Barbell Row: 5 reps Every 1:00 x 10 sets Warm-up as needed. Start at moderate weight. Keep these strict, no throwing the hips into the movement. Build as heavy as deemed fit. 2) Farmers Walk: 100ft Every 1:00 x 10 sets This should be done as a continuation for your Barbell Rows on a running clock. Load as heavy as deemed fit. 3) 21-15-9 – AQAP: Thrusters 45/35 Ring Rows Extra Work: 4) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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