Champlain Valley CrossFit – Fitness: Wednesday, February 3rd, 2016
* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by ** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Floor Press: 5 reps Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock. 2) 10 minute EMOTM: Odd – 30 second Front Plank Hold Even – 3/side Kettlebell Windmills 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. Windmills start light, focus on positioning and movement before load. 3) 12 minute AMRAP: 12 Kettlebell Swings 35/26 12 Ball Slams 30/20 12 Push-ups Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120…
Champlain Valley CrossFit – Competition: Wednesday, February 3rd, 2016
* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by ** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Bench Press: 10-5-3-2-1-1-10-20 Warm-up as needed. Build to a heavy single for the day. Use the last two sets high rep sets for muscular endurance work, use a spotter to hit all the reps if needed. Rest 2-3 minutes between sets. 2a) 8 minutes: Establish a 1RM Power Clean Start with an empty bar. Rest 8 minutes 2b) 3 minute AMRAP: 2 Touch and Go Power Clean @ 70% of Test Rest 3 minutes 2c) 3 minute AMRAP: Max Power Cleans @ 80% of Test Rest 3 minutes 2d) 4 rounds AQAP: 3 Power Cleans @ 80% of Test 15 Handstand Push-ups Don’t take…
Champlain Valley CrossFit – Sport: Wednesday, February 3rd, 2016
* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by ** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Floor Press: 5 reps Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock. 2) 10 minute EMOTM: Odd – 30 second Front Plank Hold Even – 3/side Kettlebell Windmills 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. Windmills start light, focus on positioning and movement before load. 3) 12 minute AMRAP: 12 Kettlebell Swings 70/53 12 Ball Slams 40/30 12 Push-ups Extra Work: 4) Abmat Sit-ups: 100 reps Keep track of total time and attempts to…
Champlain Valley CrossFit – Sport: Tuesday, February 2nd, 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. No more than 1 miss. 2) Hang Clean + 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. No more than 1 miss. Jerk can be Split or Push, whichever your prefer. 3) 10 minute Up Ladder: 3 Pull-ups 3 Power Snatch 65/45 30 Double-unders Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up. Extra Work: 4) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc. 5) Front Plank: 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 – Competition: Tuesday, February 2nd, 2016
Pre Class: 1) 20 minute EMOTM: Odd – 15/10 Calories Assault Bike Even – 10 Front Squats 115/75 + 10 Shoulder-to-Overhead 115/75 Scale reps/weight as needed to get maintainable consistent output. If you fail a round, take a minute off, and pick-up where you left off with scaled rep count from where you were working. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 2 misses. 3) 10 minute Up Ladder: 3 Chest-to-bar Pull-ups 3 Power Snatch 95/65 30 Double-unders Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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