Champlain Valley CrossFit – Sport: Wednesday, December 23rd, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 7 reps Every 2:30 for 6 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 7RM for Max Reps. 2) 22 minute AMRAP: 12 Power Snatch 75/55 23 Back Squats 75/55 12 Pull-ups Hard to believe it’s been three years since one of our members Bryant Chase passed away too soon. Come in and poor it out in remembrance of him. Extra Work: 3) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 4) Assault Bike: 10 x :30 HARD/1:30 EASY Hard is Max Efforts. Record calories for each 30 seconds effort. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, December 22nd, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 7 Rack Pulls + 30 second Front Plank Hold: Every 3:00 for 7 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: 100 Single-unders Then… 50-35-20 Wall Balls 14/8 Abmat Sit-ups Then… 100 Single-unders 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
Champlain Valley CrossFit – Sport: Tuesday, December 22nd, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Hang 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) Hang 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: 60 Double-unders Then… 50-35-20 Wall Balls 20/14 30-20-10 Knees-to-armpits Then… 60 Double-unders 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…
Champlain Valley CrossFit – Competition: Tuesday, December 22nd, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) 20 minute EMOTM: Odd – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 70/53 Even – 20/15 Calories Rowed Scale as needed to get output that you can maintain for all 10 rounds. WOD: 2) Clean + Front Squat + Jerk: 3 Cycles of 1+1+1 @ 75%, 1+1+1 @ 80%, 1+1+1 @ 85% Warm-up as needed. Percentage based off of your 1RM Clean and Jerk. Rest 2-3 minutes between lifts. 3) Clean Deadlift: 3 @ 90%, 3 @ 95%, 2 @ 100% Warm-up as needed. Percentage is of your 1RM Clean. Use straps if you need them/have them. 4) AQAP: 100 Double-unders Then… 50-35-20 Wall Balls 30/20 30-20-10 Toes-to-bar Then… 100 Double-unders Extra Work: 5) Bar Pull-Overs: 4 sets of 3-5 reps Rest 90-120 seconds between sets. 6) Deficit Handstand Push-ups: 30 for time You chose whether to kip…
Champlain Valley CrossFit – Competition: Monday, December 21st, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch Pull + Snatch: 3 Cycles of 2+1 @ 75%, 2+1 @ 80%, 2+1 @ 85% Warm-up as needed. All Snatches full Squat. Use straps if you need them/have them. Reset between each rep. Rest 2-3 minutes between sets. 2) Snatch Balance: 15 minutes Build to a Heavy Single No more than 1 failed attempt. This isn’t a PR weight unless things are dialed, it’s a quick heavy single for the day. WOD: 3) Front Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise…
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