Champlain Valley CrossFit – Fitness: Wednesday, March 9th, 2016
* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Bench Press (7-5-5-3-3-2-1): 1 sets 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 – 8-10 Seated Dumbbell Military Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep. 3) 12 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Burpees 50 Single-unders Work…
Champlain Valley CrossFit – Competition: Wednesday, March 9th, 2016
* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Pressing Snatch Balance: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible…this is not a heavy load movement, it is strict and slow. 2) Push Press + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM Jerk. Build as heavy as deemed fit. No blocks, perform from a rack. 3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a fixed weight drill, DO NOT add weight over the course of the 12 sets. If you can’t move the bar fast at the prescribed percentages, scale down. 4) 10 rounds AQAP:…
Champlain Valley CrossFit – Sport: Wednesday, March 9th, 2016
* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Bench Press (7-5-5-3-3-2-1): 1 sets 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 – 8-10 Seated Dumbbell Military Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep. 3) 12 minute Up Ladder: 3 Kettlebell Swings 53/35 3 Burpees 30 Double-unders Work is…
Champlain Valley CrossFit – Competition: Tuesday, March 8th, 2016
* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting Pre Class: 1) 20 minute EMOTM: Odd – 20/15 Calorie Row Even – 10 Kettlebell Swings 70/53 + 30 Double-unders Scale reps/weight as needed to get maintainable output for all 10 rounds. WOD: 2) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reps are Touch-and-Go. 3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3 Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Perform from the Blocks or Rack. 4) 10 minute AMRAP: 5 Muscle-ups 10 Deadlifts 275/185 30 Wall Balls 20/14 Extra Work: 5) 30-20-10 – AQAP: Kipping HSPU Toes-to-bar Scale volume on HSPU if you’re not proficient to keep this a Met-con. 6) Strict Chest-to-bar: X reps Every 1:00 x…
Champlain Valley CrossFit – Fitness: Tuesday, March 8th, 2016
* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Single Leg Box Jump: 5/side Every 1:00 x 10 sets Warm-up as needed. Start with a lower box and build up as deemed fit. Land on one fit, then step down. Alternate legs each rep. 2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly. 3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
