Rigging up the new gear
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Champlain Valley CrossFit – Fitness: Wednesday, January 20th, 2016
* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE WOD: 1) Bench 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 Rack 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. Front Rack Holds should be perform around 100% of your 1RM Front Squat or Heavier. Windmills start light, focus on positioning and movement before load. 3) AQAP: 1000m Row 50 Thrusters 45/35 30 Ring Rows Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if…
Champlain Valley CrossFit – Sport: Wednesday, January 20th, 2016
* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE WOD: 1) Bench 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 Rack 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. Front Rack Holds should be perform around 100% of your 1RM Front Squat or Heavier. Windmills start light, focus on positioning and movement before load. 3) AQAP: 1000m Row 50 Thrusters 45/35 30 Pull-ups Extra Work: 4) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 5) Row: 10 x…
Champlain Valley CrossFit – Competition: Wednesday, January 20th, 2016
* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE WOD: 1) 2 Hang Muscle Snatch + 2 Muscle Snatch: 3 sets Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Quickly built to 3 heavy sets. 2) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Hold the bottom of the dip for 3 seconds on each rep. 3) Close Grip Bench Press: 5 reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Grip is pointer finger on the beginning of the knurl or narrower. 4) 5 rounds AQAP: 20 Pull-ups 10 Thrusters 135/95 10/7 Calories Assault Bike Rest 5 minutes…
Champlain Valley CrossFit – Competition: Tuesday, January 19th, 2016
* CrossFit Kids Cancelled through January 25th ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Calories Rowed Even – 10 Kettlebell Deadlifts 53/35 + 10 Alternating Kettlebell Front Rack Lunges 53/35 Scale reps and loading as needed to get maintainable output across all 10 rounds. This is two kettlebells, one in each hand. WOD: 2) Power Snatch + 2 Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Build to a heavy set for the day, start at at least 60% of your 1RM. No more than 10 seconds between lifts. Drop and reset between each rep. 3) Snatch High Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. Use straps if you need them/have them….
