Champlain Valley CrossFit – Competition: 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) 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. 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. 3) 9-15-21 – AQAP: Row For Calories Power Snatch 115/75 Rest 10 minutes 4) AQAP: 5 rounds of… 6 Deadlifts 315/205 6 Strict HSPU Into 5 rounds of… 5 Squat Cleans 225/155 5 Burpee Box Jump Overs 24/20 Into 5 rounds of… 4 Thrusters 155/105 4 Muscle-ups Rest 10 minutes 5) Legless Rope Climbs: 10 for time Rest 10 minutes 6) Toes-to-bar: 50 for time Keep track of sets to complete….
Champlain Valley CrossFit – Fitness: Friday, April 8th, 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) Deadlift: 5 reps Every 2:00 x 5 sets @ 70% Warm-up as needed. All 5 sets of Deadlifts should be at the same exact weight. All reps should be Touch-and-Go focusing on a smooth and controlled descent. 2) Russian Kettlebell Swing: 20 reps Every 2:00 x 5 sets This should be done as a continuation of your Deadlifts on a running clock starting at 10:00. Load as deemed fit. Range of motion is Kettlebell to eye height. 3) 7 minute AMRAP: 15 Front Squats 45/35 30 Single-unders Extra Work: 4) Banded Pull Throughs: 100 reps for time Keep track of sets used to complete. While this is for time, focus on stretch and positioning is number one…
Champlain Valley CrossFit – Sport: Friday, April 8th, 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) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Overhead Squat pause 3 seconds in the bottom. 2) Snatch Pull: 5 reps Every 2:00 x 5 sets @ 90%> This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. 3) 7 minute AMRAP: 15 Overhead Squats 65/45 30 Double-unders Extra Work: 4) Banded Pull Throughs: 100 reps for time Keep track of sets used to complete. While this is for time, focus on stretch and positioning is number one priority. 5) Good Morning: 4 sets of 10 Rest…
Champlain Valley CrossFit – Competition: Friday, April 8th, 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 Pre Class: 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. 2) Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. WOD: 3) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Overhead Squat pause 3 seconds in the bottom. 4) Snatch Pull: 5 reps Every 2:00 x 5 sets @ 90%> This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. 5) 7 minute…
Champlain Valley CrossFit – Competition: Thursday, April 7th, 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 Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…
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