Champlain Valley CrossFit – Competition: Wednesday, September 2nd, 2015
* Monday, September 7th, Labor Day, there will be one class at 9 AM. Pre Class: 1) Overhead Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Jerk: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. WOD: 3) 5 Push Press + 15-30 second Hollow Position Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Hold that you can maintain for all 10 sets. 4) 5 rounds AQAP: 25 Kettlebell Swings 70/53 25-37.5-50m Shuttle Run This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run. Extra Work: 5) Row: 5 x 1000m Rest 3 minutes between intervals. Goal is…
Champlain Valley CrossFit – Sport: Wednesday, September 2nd, 2015
* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) 5 Push Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps. 2) 5 rounds AQAP: 25 Kettlebell Swings 53/35 25-37.5-50m Shuttle Run This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run. Extra Work: 3) Cross Over Symmetry: Take your time focusing on position and activation not speed. 4) Row: 5 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent paces. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Fitness: Wednesday, September 2nd, 2015
* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) 5 Push Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps. 2) 5 rounds AQAP: 25 Kettlebell Swings 35/26 25-37.5-50m Shuttle Run This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run. Extra Work: 3) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, September 1st, 2015
* Monday, September 7th, Labor Day, there will be one class at 9 AM. Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, 10-20 Cals Assault Bike/Row/Ski Erg Movement 2 – 50m Double Overhead Kettlebell Carry Pick one of the options from Movement 1. Pick reps/weights you can maintain for all 10 rounds. WOD: 2) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Clean and Jerk: 1 Rep Every 1:30 for 8 sets This should be done as a continuation of your Snatches. Start at minute 12 and go from there. Start around 60% of your 1RM and build as heavy as possible. All reps full Squat and Split Jerk. 4) 25-20-15-10-5 – AQAP: Wall Balls 30/20 Toes-to-bar For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Wow, I don’t…
Champlain Valley CrossFit – Sport: Tuesday, September 1st, 2015
* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 for 8 sets This should be done as a continuation of your Snatches. Start at minute 12 and go from there. Start around 60% of your 1RM and build as heavy as possible. All reps full Squat and Split Jerk. 3) 25-20-15-10-5 – AQAP: Wall Balls 20/14 Knees-to-armpits Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk, Hold, Support. 5) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on a 20″ box. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Wow, I don’t even know where to…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
