Champlain Valley CrossFit – Sport: Wednesday, December 9th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 WOD: 1) Strict Press: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. 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. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push. 2) 10 minute AMRAP: 20 Kettlebell Swings 53/35 20 Wall Balls 20/14 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total…
Champlain Valley CrossFit – Fitness: Wednesday, December 9th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 WOD: 1) Strict Press: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. 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. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push. 2) 10 minute AMRAP: 15 Kettlebell Swings 35/26 15 Wall Balls 14/8 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total…
Champlain Valley CrossFit – Competition: Tuesday, December 8th, 2015
* Holiday Schedule HERE Pre Class: 1) 20 minute EMOTM: 10/8 Cals Assault Bike + 10 Wall Balls 20/14 Both movements on the minute. Scale reps as needed to be able to complete this with around 15 seconds of rest to start. If you fail a round, take a minute off, and adjust reps accordingly. WOD: 2) Snatch: 20 minute EMOTM A – Minutes 1-5 @ 70% B – Minutes 6-10 @ 75% C – Minutes 11-15 @ 80% D – Minutes 16-20 @ 80% or heavier Warm-up as needed. All reps Full Squat. If for whatever reason 80% isn’t there, go back down and hit clean, solid lifts. 3) 7 minute Up Ladder: 3 Strict Handstand Push-ups 3 Squat Snatch 135/95 Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Chest-to-bar Pull-ups: 50 for time No sets smaller than 5 reps. If…
Champlain Valley CrossFit – Sport: Tuesday, December 8th, 2015
* Holiday Schedule HERE WOD: 1) 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. 2) Power Clean and 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. 3) 7 minute Up Ladder: 6 Push-ups 3 Squat Snatch 95/65 Workout goes 6+3, 12+6, 18+9, and so on until 7 minutes is up. Extra Work: 4) Band Pull Aparts: 100 not for time Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed. 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Dani and I are doing some work with Danny and super excited about it. Cool listen if you’ve got time.
Champlain Valley CrossFit – Fitness: Tuesday, December 8th, 2015
* Holiday Schedule HERE WOD: 1) 3 Sumo Deadlifts + 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. Perform the Plank Hold immediately upon completion of your set of Deadlifts. 2) 7 minute Up Ladder: 3 Push-ups 3 Ball Slams 40/30 Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Band Pull Aparts: 100 not for time Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Dani and I are doing some work with Danny and super excited about it. Cool listen if you’ve got time.
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