Champlain Valley CrossFit – Fitness: Wednesday, August 12th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) 5 Bench Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/15/15 for Bench 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) 3 rounds AQAP: 100 Single-unders 21 Wall Balls 14/8 12 Burpees Extra Work: 3) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ box if your able. 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: Wednesday, August 12th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Behind the Neck Jerk + 10 second Jerk Support: Every 1:30 for 15 sets Warm-up as needed. Start around 60% of your 1RM. This should be perform as a Split Jerk, and the hold should be done in the Split Jerk. Hold it for a FULL 10 seconds. 2) 5 Snatch Push Press + 5 Overhead Squats: 3 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. WOD: 3) 5 Bench Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/15/15 for Bench 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. …
Champlain Valley CrossFit – Competition: Tuesday, August 11th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 3/side Kettlebell Snatch Pick reps you can maintain. Kettlebell Snatch should be heavy. WOD: 2) Snatch: 3 Touch and Go Reps Every 90 seconds 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) Clean and Jerk: 3 Touch and Go Cleans + 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) 7 minute Up Ladder: 3 Chest-to-bar Pull-ups…
Champlain Valley CrossFit – Fitness: Tuesday, August 11th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets 1 Cluster consists of 5 Touch-and-Go Deadlifts + 5 High Box Jumps + 5 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) 7 minute Up Ladder: 3 Ring Rows 3 Goblet Squats 53/35 Perform 3 + 3 reps, then 6 + 6, 9 + 9 and so on until 7 minutes is up. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, August 11th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Snatch: 3 Touch and Go Reps Every 90 seconds 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) Clean and Jerk: 3 Touch and Go Cleans + 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) 7 minute Up Ladder: 3 Pull-ups 3 Hang Squat Cleans 95/65 Perform 3 + 3 reps, then 6 + 6, 9 + 9 and so on until 7 minutes is up. Extra Work:…
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