Champlain Valley CrossFit – Sport: Saturday, January 30th, 2016
WOD: 1) 5 rounds AQAP: 2 Rope Climbs 15ft 10 Shoulder-to-Overhead 115/75 15 D-Ball Over Shoulder 100/70 Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, January 30th, 2016
WOD: 1) 5 rounds AQAP: 5 Rope Sit-to-Stand 10 Shoulder-to-Overhead 75/55 15 D-Ball Over Shoulder 70/50 Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, January 29th, 2016
Pre Class: 1) Touch and Go Squat Clean: Establish a 5RM Warm-up as needed. Rest as needed between sets/attempts. Pause in the Hang/Front Rack as along as you’d like 2) Back Squat: Every 2:30 10 @ 60-65% 10 @ 60-70% 8 @ 65-75% 8 @ 70-80% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 3) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel. WOD: 4) Speed Deads: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift in Band Tension (that’s both bands together). Goal is absolute speed, focusing on locking out hard. Reset your start position between reps, make sure both are pulls from a…
Champlain Valley CrossFit – Fitness: Friday, January 29th, 2016
WOD: 1) Deadlift: 5 Reps Every 3:00 x 5 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Single Leg Kettlebell Deadlift: 8/side Every 1:30 x 4 sets Start with a light to moderate weight. Focus to start is more balance and positioning. These are meant to be done with a Single Kettlebell. Perform all 8 reps on 1 Leg before switching to the other side. 3) 9 minute AMRAP: 15 Ring Rows 12 Push-ups 9 Front Squats 95/65 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, January 29th, 2016
WOD: 1) Deadlift: 5 Reps Every 3:00 x 5 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Single Leg Kettlebell Deadlift: 8/side Every 1:30 x 4 sets Start with a light to moderate weight. Focus to start is more balance and positioning. These are meant to be done with a Single Kettlebell. Perform all 8 reps on 1 Leg before switching to the other side. 3) 3 rounds AQAP: 15 Pull-ups 12 Push-ups 9 Squat Cleans 115/75 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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