Champlain Valley CrossFit – Sport: Tuesday, February 23rd, 2016
*The Open Is HERE WOD: 1) Halting Power Snatch: 1 Rep Every 30 seconds x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull from the floor and pause just below the knee for 2 seconds, then finish the movement. 2) Halting Power Clean + Push Jerk: 1 Rep Every 30 seconds x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull from the floor and pause just below the knee for 2 seconds, then finish the movement. 3) AQAP: 15-12-9 Chest-to-bar Pull-ups 21-15-9 Power Cleans 95/65 75-50-25 Double-unders Extra Work: 4) Handstands: 10 minute Practice Work on any facet of a Handstand Hold, Walk, Push-up, etc. 5) 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 – Fitness: Tuesday, February 23rd, 2016
*The Open Is HERE WOD: 1) Lateral Single Leg Crossover Box Jump: 5/side Every 1:00 x 10 sets Warm-up as needed. Start with a low box and build as deemed fit. Standing on the foot farthest from the the box jump laterally off one foot landing on the foot closest to the box. At no time should both feet touch the ground. Perform 5 reps on one side, then 5 reps on the other side. 2) Renegade Row: 5 Reps Every 1:00 x 5 sets This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. 1 Rep consists of 1 Push-up + 1 Dumbbell Row on each arm. 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…
Champlain Valley CrossFit – Competition: Monday, February 22nd, 2016
*The Open Is HERE Pre Class: 1) Clean: 5 sets of 3 T+G Warm-up as needed. Ret 2-3 minutes between sets. All reps full Squat. No dropping the bar between reps. 2) Hang Clean High-Pull: 3 sets of 5 Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal…
Champlain Valley CrossFit – Fitness: Monday, February 22nd, 2016
*The Open Is HERE WOD: 1) Back Squat: Every 2:30 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 8 minute AMRAP: 6 Deadlifts 115/75 12 Burpee Lateral Bar Hops 24 Air Squats 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,…
Champlain Valley CrossFit – Sport: Monday, February 22nd, 2016
*The Open Is HERE WOD: 1) Back Squat: Every 2:30 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 8 minute AMRAP: 6 Deadlifts 155/105 12 Burpee Lateral Bar Hops 24 Air Squats Extra Work: 4) Romanian Deadlifts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 5) Hip Extension: 3 sets of 10 Rest 90-120…
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