Champlain Valley CrossFit – Competition: Tuesday, December 15th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) 20 minute EMOTM: Odd – 10 Kettlebell Swings 70/53 + 5 Dumbbell Squat Cleans 50/35 Even – 10 Burpee Box Jump Overs 24/20 Scale appropriately so that you can complete all rounds. If first rounds are taking you any more than 45 seconds you’ll likely need to scale back. WOD: 2) Snatch Pulls: 3 @ 100%, 2 sets of 3 @ 110% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) Snatch Push Press: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. From rack or blocks. 4) AQAP: 25-20-15-10-5 Toes-to-bar 15-12-9-6-3 D-Ball Over Shoulder 100/70 Extra Work: 5) Strict Deficit Handstand Push-ups: 5 sets of 5 Rest 90-120 seconds between sets. Build as…
Champlain Valley CrossFit – Sport: Tuesday, December 15th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Power Snatch + Squat Snatch: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. No dropping the bar between reps, these should be touch-and-go. 2) Power Clean + Clean + 2 Jerks: Every 2:00 x 5 sets Start around 60% of your 1RM Power Clean. No dropping the bar between reps, these should be touch-and-go. Jerks are both Split. 3) AQAP: 25-20-15-10-5 Knees-to-armpits 15-12-9-6-3 D-Ball Over Shoulder 70/50 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 activation,…
Champlain Valley CrossFit – Sport: Monday, December 14th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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 11/16/15 for loading. 2) 21-15-9 – AQAP: Overhead Squats 95/65 50 Double-unders 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…
Champlain Valley CrossFit – Competition: Monday, December 14th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch: 15 minute EMOTM A – Minutes 1-5 @ 73% B – Minutes 6-10 @ 77% C – Minutes 11-15 @ 82% D – At your own pace 1 @ 86%, 1 @ 90%, 1 @ 92%, 1 @ 94% Warm-up as needed. All reps full Squat. If the heavy lifts aren’t there bring the weight back down to 80% for your final reps. No more than 1 failed lift. 2) Behind the Neck Jerk + Jerk: 1 set @ 75%, 1 set @ 80%, 3 sets @ 85% Warm-up as needed. Use a percentage of your best Jerk. Use blocks or rack. WOD: 3) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your…
Champlain Valley CrossFit – Fitness: Monday, December 14th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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 11/16/15 for loading. 2) 30-20-10 – AQAP: Goblet Squats 53/35 75 Single-unders 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
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
