Champlain Valley CrossFit – Competition: Monday, August 10th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:00-10:20 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: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/13/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:30, 5:00, 7:30. 4) Reverse Barbell Lunge: 10 reps/side Every 3:00 for 3…
Champlain Valley CrossFit – Sport: Monday, August 10th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:00-10:20 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/13/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:30, 5:00, 7:30. 2) Reverse Barbell Lunge: 10 reps/side Every 3:00 for 3 sets Reference 7/13/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:00, 13:00, 16:00 3) AQAP: 21-18-15-12 Deadlifts 155/105 400m Run Perform a 400m Run after each round of Deadlifts. Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Sled…
Champlain Valley CrossFit – Fitness: Monday, August 10th, 2015
* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:00-10:20 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/13/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:30, 5:00, 7:30. 2) Reverse Barbell Lunge: 10 reps/side Every 3:00 for 3 sets Reference 7/13/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:00, 13:00, 16:00 3) AQAP: 40-30-20-10 Russian Kettlebell Swings 53/35 400m Run Perform a 400m Run after each round of Kettlebell Swings. Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets….
Champlain Valley CrossFit – Fitness: Saturday, August 8th, 2015
WOD: 1) 20 minute AMRAP: 200m Run 15 Knees-up 10 Thrusters 65/45 Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale as needed to keep pace such that you don’t stop moving. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, August 8th, 2015
WOD: 1) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start at 60% of 1RM. Build as heavy as deemed fit. All reps full squat. 2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 3) AQAP: 1 mile Run 30 Muscle-ups 1 mile Run 30 Thrusters 155/105 1 mile Run Run the 1st mile as a Time Trial/Hard effort. Mark time for 1st mile and end of 30 Muscle-ups. 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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