Champlain Valley CrossFit – Fitness: Tuesday, September 8th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:30, 5:00, and 7:30 2) Barbell Split Squats: 10 reps/side Every 3:00 for 3 sets This should be done as a continuation of your Front Squats. Loading should be similar to your lunges. Perform all 10 reps on 1 leg before switching to the other. Sets should be done at 10:00, 13:00, and 16:00. 3) 5 rounds AQAP: 15 Wall Balls 14/8 5 Deadlifts 135/95 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds betweens sets. Make these heavy, but keep them strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, September 8th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:30, 5:00, and 7:30 2) Barbell Split Squats: 10 reps/side Every 3:00 for 3 sets This should be done as a continuation of your Front Squats. Loading should be similar to your lunges. Perform all 10 reps on 1 leg before switching to the other. Sets should be done at 10:00, 13:00, and 16:00. 3) 5 rounds AQAP: 15 Wall Balls 20/14 3 Power Cleans 155/105 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds betweens sets. Make these heavy, but keep them strict. 5) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip…Kipping, Strict, Banded, Weighted, Supports, etc. For results post detailed weights,…
Champlain Valley CrossFit – Competition: Tuesday, September 8th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 Pre Class: 1) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for. 2) Deficit Clean Pull: 5 @ 90%, 5 @ 95%, 5 @ 100% Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″. WOD: 3) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:30, 5:00, and 7:30 4) Barbell Bulgarian Split Squats: 10 reps/side Every 3:00 for 3 sets This should be done as a continuation of your Front Squats. Perform all 10 reps on 1 leg before switching to the other. Sets should be done at 10:00, 13:00, and 16:00….
Champlain Valley CrossFit – Fitness: Monday, September 7th, 2015
* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) “Rene” – 7 rounds AQAP: 400m Run 21 Walking Lunges 15 Pull-ups 9 Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, September 7th, 2015
* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) “Rene” – 7 rounds AQAP: 400m Run 21 Walking Lunges 15 Pull-ups 9 Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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