Champlain Valley CrossFit – Sport: Saturday, July 25th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) 4 rounds AQAP: 800m Run 21 Power Cleans 95/65 14 Pull-ups Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) 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
Champlain Valley CrossFit – Fitness: Saturday, July 25th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) 4 rounds AQAP: 800m Run 21 Deadlifts 95/65 14 Ring Rows Extra Work: 2) 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
Champlain Valley CrossFit – Competition: Friday, July 24th, 2015
* CrossFit Games “Week” Schedule HERE Pre Class: 1) 2-Stop Snatch: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pull the bar to just below the knee hold for 3 seconds, then pull to mid thigh and hold for 3 seconds, then Snatch. Drop, reset, and repeat. Build as heavy as deemed fit. 2) Snatch Pull: 5 @ 95%, 5 @ 100%, 5 @ 105% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Go down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. Build as heavy as deemed fit. 3b) 1 + 1/4 Back Squat: 1 RepEMOTM x…
Champlain Valley CrossFit – Sport: Friday, July 24th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Go down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. Build as heavy as deemed fit. 1b) 1 + 1/4 Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Go down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. 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…
Champlain Valley CrossFit – Fitness: Friday, July 24th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Go down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. Build as heavy as deemed fit. 1b) 1 + 1/4 Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Go down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. 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…
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