Champlain Valley CrossFit – Sport: Monday, December 21st, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 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 your 85% Max Reps set will be far too light. Reference 11/27/15 for loading. 2) 3 rounds AQAP: 7 Deadlifts 225/155 21 Burpee Lateral Bar Hops Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Pace should be steady, scale weight down if you can’t consistently move. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE…
Champlain Valley CrossFit – Fitness: Monday, December 21st, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 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 your 85% Max Reps set will be far too light. Reference 11/27/15 for loading. 2) 3 rounds AQAP: 7 Deadlifts 135/95 21 Burpee Lateral Bar Hops Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Get your eating started on the right foot going into the New Year
Champlain Valley CrossFit – Fitness: Saturday, December 19th, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 20 minute AMRAP: 10 Deadlifts 65/45 10 Alternating Front Rack Box Step-ups 65/45 @ 24/20 10 Burpee Lateral Bar Hops 10 Ring Rows Extra Work: 2) Farmers Carry: 400m Heavy as possible (Keep it under 10 minutes). Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, December 19th, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 20 minute AMRAP: 10 Deadlifts 95/65 10 Alternating Front Rack Box Step-ups 95/65 @ 24/20 10 Burpee Lateral Bar Hops 10 Pull-ups Extra Work: 2) Farmers Carry: 400m Heavy as possible (Keep it under 10 minutes). Keep track of total time and attempts to complete. 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, December 19th, 2015
* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 12 minute EMOTM: Odd Movement – 20/15 Cals Assault Bike Even Movement – 2 Legless Rope Climbs 15ft Scale reps as needed to something you can hit for all 6 rounds. 4a) @ 0:00 – 3 rounds AQAP: 21 Squat Cleans 95/65 7 Muscle-ups Rest Until 4b) @ 20:00 – 3 rounds AQAP: 500m Row 15 Strict Handstand Push-ups Keep track of total times for each piece. If you’re planning to do this at CVCF please come…
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