Champlain Valley CrossFit – Fitness: Tuesday, January 26th, 2016
* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) Alternating Jumping Lunges: 5 Reps/side Every 1:00 x 10 sets Warm-up as needed. Focus on jumping as high as possible in between each rep as you transfer to the other leg. Alternate sides each rep. 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 you can’t…
Champlain Valley CrossFit – Sport: Tuesday, January 26th, 2016
* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) 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) 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 AMRAP: 10 Power Snatch 45/35 10 Knees-to-armpits 10 Burpees Lateral Bar Hops Extra Work: 4) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Walk around music
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Champlain Valley CrossFit – Competition: Monday, January 25th, 2016
* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE Pre Class: 1) 3-Position Clean: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Above the Knee Hang, Below the Knee Hang, and Floor. No dropping the bar between reps. All reps full Squat. 2) Clean Power Shrugs: 5 @ 110%, 5 @ 120%, 5 @ 120%+ Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) 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. 4) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 75-80% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at…
Champlain Valley CrossFit – Sport: Monday, January 25th, 2016
* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE 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 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 75-80% 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 here is always the upper end of the range. 3) 3 rounds AQAP: 30 Russian Kettlebell Swings 53/35 45 Air Squats 60 Double-unders Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Sled Drag: 400m @ Bodyweight Scale…
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