Champlain Valley CrossFit – Sport: Wednesday, December 30th, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 5 reps Every 2:00 for 7 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 5RM for Max Reps. 2) 15 minute AMRAP: 10 Hang Power Snatch 45/35 10 Burpee Lateral Bar Hops 10 Pull-ups Extra Work: 3) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 4) Row: 10 x 1:00 HARD/1:00 EASY Row on the wattage setting. Goal is maintainable wattage for your alternating minutes. EASY should be 50% of the Wattage of Hard. For Instance, row 10 rounds of 1:00 @ 250 watts/1:00 @ 125 watts. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Wednesday, December 30th, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 5 reps Every 2:00 for 7 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 5RM for Max Reps. 2) 15 minute AMRAP: 10 Ball Slams 40/30 10 Ring Rows 10 Burpees Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, December 30th, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Power Clean + Clean + Jerk: 1+1+1 @ 70% x 2 sets 1+1+1 @ 75% x 2 sets 1+1+1 @ 80% x 2 sets Warm-up as needed. Reset between each rep. Use percentage of your 1RM Clean and Jerk. 2) Behind the Neck Jerk: Quickly Build to a Heavy Single Warm-up as needed. Spend no more than 15 minutes on this warm-up included. No more than 1 failed lift. Perform this in your Jerk Grip. 3) Deficit Clean Deadlift: 3 @ 90%, 3 @ 95%, 3 @ 100%, 2 @ 110% Warm-up as needed. Use straps if you need them/have them. Perform this from a 2″ Deficit. If you cannot maintain proper torso positioning do not climb in weight. WOD: 4) Bench Press: 5 reps Every 2:00…
Champlain Valley CrossFit – Sport: Tuesday, December 29th, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Power Snatch + Hang Snatch: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps. 2) Power Clean + Hang Clean + 2 Jerks: Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps. 3) AQAP: 20-16-12-8-4 Push-ups 2-4-6-8-10 Deadlifts 225/155 Extra Work: 4) Kipping Pull-ups: 10 minutes Practice Work on anything that gets you a Kipping Pull-up, hanging on the bar, Superman/Hollows, Strict Banded Pull-ups, Strict pull-ups, Dumbbell Rows, etc 5) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and…
Champlain Valley CrossFit – Fitness: Tuesday, December 29th, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 5 Rack Pulls + 30 second Front Plank Hold: Every 2:00 for 10 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Bar should be set-up so it sits just above the knee. Perform the Plank Hold immediately upon completion of your set of Rack Pulls. 2) AQAP: 20-16-12-8-4 Push-ups 2-4-6-8-10 Deadlifts 135/95 Extra Work: 3) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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