Champlain Valley CrossFit – Competition: Monday, April 11th, 2016
Pre Class: 1) Clean Pull + Halting Clean: 7 sets @ 70%> Warm-up as needed. Rest 90-120 seconds between sets. Perform the Clean Pull, then reset back at the floor, pull to just below the knee, hold for 5 seconds, then finish the movement. 2) Clean Power Shrugs: 3 sets of 5 @ 110%> Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Barbell Back Rack Lunges: 5/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. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 5) AQAP: 30 Box Jump Overs 24/20 50 Russian Kettlebell Swings 70/53 100…
Champlain Valley CrossFit – Sport: Monday, April 11th, 2016
WOD: 1) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 5/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. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) AQAP: 30 Box Jump Overs 24/20 50 Russian Kettlebell Swings 53/35 100 Air Squats 50 Russian Kettlebell Swings 53/35 30 Box Jump Overs 24/20 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, April 10th, 2016
WOD: 1) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 5/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. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) AQAP: 30 Box Jump Overs 24/20 50 Russian Kettlebell Swings 35/26 75 Air Squats 50 Russian Kettlebell Swings 35/26 30 Box Jump Overs 24/20 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, April 9th, 2016
* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) AQAP: 3 rounds of… 12 Burpees 21 Pull-ups 12 Hang Power Cleans 115/75 Into… 3 rounds of… 12 Burpees 21 Deadlifts 115/75 12 Shoulder-to-Overhead 115/75 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, April 9th, 2016
* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) AQAP: 3 rounds of… 12 Burpees 21 Ball Slams 40/30 12 Ring Rows Into… 3 rounds of… 12 Burpees 21 Box Jumps 24/20 12 Shoulder-to-Overhead 75/55 Extra Work: 2) Farmers 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
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