Champlain Valley CrossFit – Competition: Tuesday, December 1st, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Pre Class: 1) Every 2:00 for 10 sets: 3 Muscle-ups 20 Wall Balls 20/14 40 Double-unders Scale accordingly, goal should be to complete 10 full sets. All movements should be unbroken. If this is easy for you, add-on Muscle-up reps accordingly. 2) Snatch: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Doubles are drop and rest. WOD: 3) Clean and Jerk: 2 @ 50%, 2 @ 60%, 1 @ 70%, 1 @ 80%, 2 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split. Doubles are drop and reset. 4) Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5) 3 rounds AQAP: 21 Box Jump…
Champlain Valley CrossFit – Sport: Tuesday, December 1st, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Power Snatch + Hang Power Snatch + Overhead Squat: Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. Focus on footwork, you shouldn’t be having to adjust your stance from your Power Snatch into your Overhead Squat. 2) Power Clean + Hang Power Clean + Front Squat + Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM Power Clean. Build as heavy as deemed fit. Jerks are all split. 3) 3 rounds AQAP: 21 Box Jump Overs 24/20 15 Knees-to-armpits 9 Hang Power Snatch 75/55 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 minute Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights,…
Champlain Valley CrossFit – Fitness: Tuesday, December 1st, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 5 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. 3) 3 rounds AQAP: 21 Abmat Sit-ups 15 Kettlebell High-pulls 53/35 9 Box Jumps Overs 24/20 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 Tune in this weekend
Champlain Valley CrossFit – Competition: Monday, November 30th, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Pre Class: 1) Clean: 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between lifts. All lifts are full Squat. Doubles are drop and reset. 2) Clean Pull: 3 sets of 3 @ 110% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM 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 11/2/15 for loading. 4) 5 rounds for…
Champlain Valley CrossFit – Sport: Monday, November 30th, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM 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 11/2/15 for loading. 2) 5 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 70/50 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 400m @ Bodyweight Scale loading down as needed to enable consistent, continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all…
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