Champlain Valley CrossFit – Fitness: Tuesday, October 6th, 2015
WOD: 1) 20 minute EMOTM: Movement 1 – 50m Farmers Carry Movement 2 – 5 High Box Jumps Farmers Carry should be heavy and take you about 30-40 seconds. Box Jumps the focus is aggressive hip extension, they should be high, step down and reset between every rep. 2) AQAP: 800m Run 60 Wall Balls 14/8 40 Abmat Sit-ups 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 – Sport: Monday, October 5th, 2015
WOD: 1) 3 Squat Complex: Every 2:30 for 8 sets One Squat Complex consists of 1 Pause Back Squat + 1 Lunge per leg. Perform that for 3 cycles for a total of 9 repetitions to make one set. Start around 40-50% of your 1RM Back Squat and build as deemed fit. 2) 8 minute Up Ladder: 2 Squat Cleans 95/65 2 Burpee Box Jump Overs 24/20 Reps go 2, 4, 6, 8, and so on until 8 minutes is up. 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 5th, 2015
WOD: 1) 3 Squat Complex: Every 2:30 for 8 sets One Squat Complex consists of 1 Pause Back Squat + 1 Lunge per leg. Perform that for 3 cycles for a total of 9 repetitions to make one set. Start around 40-50% of your 1RM Back Squat and build as deemed fit. 2) 8 minute Up Ladder: 2 Front Squats 65/45 2 Burpee Box Jump Overs 24/20 Reps go 2, 4, 6, 8, and so on until 8 minutes is up. 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
Champlain Valley CrossFit – Competition: Monday, October 5th, 2015
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 @ 110%, 5 @ 115%, 5 @ 120% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) 3 Squat Complex: Every 2:30 for 8 sets One Squat Complex consists of 1 Pause Back Squat + 1 Lunge per leg. Perform that for 3 cycles for a total of 9 repetitions to make one set. Start around 40-50% of your 1RM Back Squat and build as deemed fit. 4) 8 minute Up Ladder: 2 Squat Cleans 135/95 2 Burpee Box Jump Overs 24/20 Reps go 2, 4, 6, 8, and so…
Champlain Valley CrossFit – Competition: Saturday, October 3rd, 2015
* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. Please be mindful you’ll need to be out at 8 AM sharp! WOD: 1) Power Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3a) 3 rounds AQAP: 400m Run 20 Overhead Squats 95/65 20 Handstand Push-ups Rest 5 minutes 3b) 3 rounds AQAP: 500m Row 20 Deadlifts 225/155 20 Burpee Over the Rower Rest 5 minutes 3c) 3 rounds AQAP: 75 Double-unders 25 Ball Slams 40/30 Keep track of times for each individual piece, along with total…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
