Champlain Valley CrossFit – Fitness: Tuesday, February 2nd, 2016
WOD: 1) Air Squat to Box Jump: 5 Reps Every 1:00 x 10 sets Warm-up as needed. Perform a full Range of Motion Air Squat then in one swift motion jump onto a box. Start with a comfortable box height and build the box height over the 10 sets as deemed fit. 2) Double Bent Over Dumbbell Row: 10 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. Keep the movement strict. Use your box as a base for your hand, both feet on the ground. 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…
Champlain Valley CrossFit – Competition: Monday, February 1st, 2016
*This is a scheduled de-load week. Higher volume will resume next week. WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% 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 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 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) 3 rounds AQAP: 50 Alternating Lunges 21 Hang Power Cleans 135/95 12 Burpee Lateral Bar Hops Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Reverse Hyper: 3…
Champlain Valley CrossFit – Sport: Monday, February 1st, 2016
WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% 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 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 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) 3 rounds AQAP: 50 Alternating Lunges 21 Hang Power Cleans 95/65 12 Burpee Lateral Bar Hops Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Sled Drag: 400m @ Bodyweight Scale as needed so that you can keep consistent movement…
Champlain Valley CrossFit – Fitness: Monday, February 1st, 2016
WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% 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 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 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) 3 rounds AQAP: 40 Alternating Lunges 21 Kettlebell High-pulls 53/35 12 Burpees Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, January 30th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) “13.4” – 7 minute Up Ladder: 3 Clean and Jerks 135/95 3 Toes-to-bar Workout goes 3, 6, 9, and so on until 7 minutes is up. Rest 5-10 minutes. 4) 3 rounds AQAP: 15/10 Calories Assault Bike 10 Thrusters 135/95 Rest 5-10 minutes 5) 5 rounds AQAP: 2 Legless Rope Climbs 15ft 50ft Handstand Walk If you can’t perform a Handstand Walk, scale with 50 seconds of Handstand Hold each round. 6) Strict Ring Dips: 50 For time. No singles. 7) Ring Swings: 4 sets of 6-10 reps Rest 90-120 seconds between sets. If…
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