Champlain Valley CrossFit – Sport: Wednesday, August 26th, 2015
WOD: 1) 5 Floor Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/29/15 for Floor 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) AQAP: 50 Knees-to-Armpits 50 Burpee-to-target 50 Kettlebell Swings 53/35 Extra Work: 3) Cross Over Symmetry: Spend your time going through all of the Cross Over Symmetry procedures. This is not for time. 4) Run: 2 x 800m – 3 minutes Rest 4 x 400m – 2 minutes Rest 8 x 200m – 1 minute Rest Focus on hard, but consistent efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, August 25th, 2015
Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 5 Dumbbell Z-Press Pick reps you can maintain for the AB/Row. Start at moderate load for the Z-Press and build as deemed fit. For the Z-Press, at the top of each rep hold for 1 second forcing the hardest lockout you’re able to making sure the weights are stacked over your spine not out in front. WOD: 2) 3 Hang Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 3) 3 Hang Clean + 1 Jerk: Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar. 4) 4 rounds AQAP:…
Champlain Valley CrossFit – Fitness: Tuesday, August 25th, 2015
WOD: 1) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets 1 Cluster consists of 3 Touch-and-Go Deadlifts + 5 High Box Jumps + 3 Touch and Go Deadlifts. Deadlifts should be heavy. For the Box Jumps the goal is not speed, but height, step down, reset between each rep. 2) 4 rounds AQAP: 5 Pull-ups 10 Deadlifts 95/65 15 Wall Balls 14/8 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, August 25th, 2015
WOD: 1) 3 Hang Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 2) 3 Hang Clean + 1 Jerk: Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar. 3) 4 rounds AQAP: 5 Chest-to-bar Pull-ups 10 Power Cleans 95/65 15 Wall Balls 20/14 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. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Monday, August 24th, 2015
* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Clean: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean High-Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build as heavy as possible. Limit loading if you can no longer pull the bar to the sternum by the 5th rep. WOD: 3) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/27/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 4) Reverse Barbell Lunge: 5 reps/side Every 2:00 for 5 sets Reference 7/27/15 for loading. While…
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