Champlain Valley CrossFit – Sport: 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 WOD: 1) Hang Power 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 Power 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) AQAP: 50 Alternating Single Arm Dumbbell Snatch 50/35 50 Knees-to-armpits 50 Box Jump Overs 24/20 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…
Champlain Valley CrossFit – Fitness: 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 WOD: 1) High Box Jumps: 5 reps Every 1:00 x 10 sets Warm-up as needed. Build the height through your sets. These are no meant to be rebounded. Step down from the Box Each Time. Sit on a box that puts your hip crease at roughly parallel. 2) Single Arm Dumbbell Row: 8 reps/side 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…
Champlain Valley CrossFit – Competition: Monday, January 18th, 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) Halting Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pull to just below the knee, pause for 3 FULL seconds, then finish the lift. Drop and reset between reps. All Reps full Squat. 2) Clean Power Shrugs: 5 @ 105%, 5 @ 115%, 5 @ 115%+ 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 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% 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 @…
Champlain Valley CrossFit – Sport: Monday, January 18th, 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 WOD: 1) Back Squat: Every 2:30 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% 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) AQAP: 50 Squat Cleans 95/65 Every-time you drop the bar you must perform…
Champlain Valley CrossFit – Fitness: Monday, January 18th, 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 WOD: 1) Back Squat: Every 2:30 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% 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) 10 minute AMRAP: 10 Kettlebell Deadlifts 70/53 (Single Bell) 10 Goblet Squats…
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