Champlain Valley CrossFit – Fitness: Wednesday, September 16th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) 5 Strict Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Strict Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell. 2) 3 rounds AQAP: 90 Single-unders 30 Wall Balls 14/8 10 Pull-ups Extra Work: 3) Face Pulls: 100 not for time Keep track of number of sets to complete. Focus…
Champlain Valley CrossFit – Sport: Wednesday, September 16th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) 5 Strict Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Strict Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell. 2) 3 rounds AQAP: 60 Double-unders 30 Wall Balls 20/14 10 Chest-to-bar Pull-ups Extra Work: 3) Crossover Symmetry: Go through this not for time, focus on positioning and muscle activation. 4) 50m…
Champlain Valley CrossFit – Competition: Tuesday, September 15th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, 10-20 Cals Assault Bike/Row/Ski Erg Movement 2 – 25m Heavy Dog Sled Push Pick efforts you can maintain for all 10 rounds. WOD: 2) Hang Snatch: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 3) Hang Clean: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps…
Champlain Valley CrossFit – Fitness: Tuesday, September 15th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) 20 minute EMOTM: Movement 1 – 50m Kettlebell Farmers Carry Movement 2 – 10 Kettlebell Deadlifts One set of Kettlebell for both movements. Deadlifts are done in the same manner you’d pick them up to Farmers Carry. 2) 10 minute AMRAP: 12 Abmat Sit-ups 9 Kettlebell High-pulls 53/35 6 Burpees Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 6-8 reps 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
Champlain Valley CrossFit – Sport: Tuesday, September 15th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) Hang Snatch: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 2) Hang Clean: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 3) 10 minute AMRAP: 12 Power Cleans 75/53 9 Knees-to-armpits 6 Burpee Lateral Bar Hops Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds betweens sets. Make…
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