Champlain Valley CrossFit – Competition: Monday, October 26th, 2015
Pre Class: 1) 3-Position Snatch: 7 sets Warm-up as needed. Rest 90-120 seconds between sets. Order is Floor, Mid Thigh, Hi-Hang. Use straps if you need them/have them. Work no heavier than 70% of your 1RM Snatch. All reps full Squat. 2) Snatch Pulls: 4 sets of 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. First rep is from the floor, 2nd and 3rd rep are from 1″ off the floor, so no dropping the bar between reps. 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. WOD: 4) Front Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 65% 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…
Champlain Valley CrossFit – Sport: Monday, October 26th, 2015
WOD: 1) Front Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 65% 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. 2) 3 rounds AQAP: 21 Box Jump Overs 24/20 15 Hang Power Cleans 95/65 9 Burpee Lateral Bar Hops Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Should be a continuous movement, if you have to stop scale loading. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 26th, 2015
WOD: 1) Front Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 65% 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. 2) 3 rounds AQAP: 21 Ball Slams 40/30 15 Box Jump Overs 24/20 9 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 24th, 2015
* Next Programming Block HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Wall Balls 14/8 20 Ring Rows Extra Work: 2) Double-unders: 10 minutes Practice Work towards a goal of 100 Unbroken Double-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, October 24th, 2015
* Next Programming Block HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Pull-ups Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set. 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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