Champlain Valley CrossFit – Fitness: Monday, August 3rd, 2015
WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15 2) Barbell Back Rack Lunge: 3 reps/side Every 2:00 for 5 sets Start at 35-45% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 12:30, 14:30, 16:30, 18:30, and 20:30 3) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=4EiM_-oSWzI
Champlain Valley CrossFit – Competition: Saturday, August 1st, 2015
WOD: 1) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Pistol Squats: 5 sets of 5/side Warm-up as needed. Load as heavy as possible. Rest 90-120 seconds between sets. 4) Bar Dips: 5 sets of 5 Rest 90-120 seconds between sets. Load as heavy as possible. 5) AQAP 3 rounds of… 400m Run 21 Toes-to-bar then 3 rounds of… 400m Run 15 Overhead Squats 135/95 then 3 rounds of… 400m Run 9 Burpee Bar Muscle-ups There is no rest between pieces, ideally though mark your splits for each 3 round piece. 6) 10 minute AMRAP: 50ft Handstand Walk 10 Strict Handstand Push-ups If you have neither of these movements…
Champlain Valley CrossFit – Fitness: Saturday, August 1st, 2015
WOD: 1) 4 rounds AQAP: 400m Run 30 Abmat Sit-ups 21 Goblet Squats 53/35 Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale loading as needed so that you are able to move the sled at a continuous pace for the entire 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, August 1st, 2015
WOD: 1) 4 rounds AQAP: 400m Run 21 Overhead Squats 95/65 15 Toes-to-bar Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale loading as needed so that you are able to move the sled at a continuous pace for the entire 400m. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. If strength is the issue than work on strict pulling/pressing movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Friday, July 31st, 2015
WOD: 1a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 1b) Pause Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 3a, 3b, 3c, should be done as one continual 21 minute piece. 2) 3 rounds AQAP: 5 Power…
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