Champlain Valley CrossFit – Fitness: 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 50/30 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, November 28th, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 20 minute AMRAP: 12 Shoulder-to-Overhead 75/55 12 Knees-to-armpits 12 Burpees Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 3) Supermans: 100 for time Hold the top of each repetition for 1 second. 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 – Fitness: Saturday, November 28th, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 20 minute AMRAP: 12 Shoulder-to-Overhead 45/35 12 Knees-up 12 Burpees Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, November 28th, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat and Split. Build as heavy as deemed fit. 3) 10-8-6-4-2 – AQAP: Muscle-ups Deficit Handstand Push-ups You choose the deficit and whether or not they are Strict or Kipping. Think about trying to match the difficult of the HSPU to the Muscle-up in terms of your set-up. You shouldn’t be banging out one movement and struggling a ton on the other. 4) 20 minute AMRAP: 12 Shoulder-to-Overhead 115/75 12 Toes-to-bar 12 Burpees For this piece focus on consistent pace and output. We shouldn’t see your first round done in 60 seconds, and then…
Champlain Valley CrossFit – Fitness: Friday, November 27th, 2015
* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the 19th, 21st, 24th, and 26th WOD: 1) Back Squat: 7 Reps Every 2:30 for 7 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 5th 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 10/26/15 for loading. 2) 4 rounds AQAP: 12 Goblet Thrusters 35/26 9/side Single Arm Russian Kettlebell Swings 35/26 6 Rope Sit-to-stand Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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