Champlain Valley CrossFit – Sport: Tuesday, October 13th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Snatch + 2 Overhead Squats: 1 Complex Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean + 2 Jerks: 1 Complex Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 Knees-to-armpits 20 Kettlebell Swings 53/35 40 Double-unders Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Strict Handstand Push-up: 10 minute EMOTM If you don’t have a Strict HSPU, don’t Kip, work on negatives. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, October 13th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute EMOTM: Movement 1 – 5/side Dumbbell Box Step-ups Movement 2 – 5-10 Ring Rows Pick reps and loading you can maintain for all 10 sets of each movement. 2) 10 minute AMRAP: 10 Kettlebell Swings 35/26 15 Abmat Sit-ups 20 Single-unders Extra Work: 3) Front Plank: Accumulate 3 minutes 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 – Competition: Monday, October 12th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE Pre Class: 1) Slow Clean: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pull from the floor to above the knee should take 3 seconds then, finish the rest of the lift at normal speed. Drop and reset between reps. All reps full Squat. 2) Clean Deadlift: 5 @ 120%, 5 @ 125%, 5 @ 130% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 4) 3 rounds AQAP: 400m Run 75 Air Squats Extra Work: 5) Hip Thrusts: 4 sets of 10 Rest 90-120…
Champlain Valley CrossFit – Sport: Monday, October 12th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 2) 3 rounds AQAP: 400m Run 75 Air Squats Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 4 x 50m Forward+50m Reverse Rest 60 seconds between efforts. Heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 12th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 2) 3 rounds AQAP: 400m Run 50 Air Squats Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 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)
