Champlain Valley CrossFit – Sport: Monday, July 20th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at 65% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 2:00, 4:00, 6:00, and 8:00. 2) Barbell Back Rack Lunge: 7 reps/side Every 2:30 for 4 sets Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 10:00, 12:30, 15:00, 17:30. 3) 3 rounds AQAP: 400m Run 21 Box Jumps 24/20 12 Front Squats 95/65 Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, July 20th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at 65% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 2:00, 4:00, 6:00, and 8:00. 2) Barbell Back Rack Lunge: 7 reps/side Every 2:30 for 4 sets Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 10:00, 12:30, 15:00, 17:30. 3) 3 rounds AQAP: 400m Run 21 Box Jumps 24/20 12 Front Squats 65/45 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
Champlain Valley CrossFit – Competition: Saturday, July 18th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. All lifts at 70% or heavier. All lifts full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. All lifts at 70% or heavier. All lifts full Squat and Split. 3) 1 Legless Rope Climb + 3 Bar Muscle-ups: 10 sets Rest 90-120 seconds between sets. Time between Rope Climb and Muscle-up should be as little as possible. 4) Weighted Strict Pull-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 5) AQAP: 800m Run 20 Muscle-ups 800m Run 30 Power Snatch 135/95 800m Run 40 Handstand Push-ups 800m Run 6) Hollow Postion: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Sled Drag: 400m Light. Focus on walking briskly through your heels. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Sport: Saturday, July 18th 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) AQAP: 800m Run 30 Pull-ups 800m Run 40 Power Snatch 95/65 800m Run 50 Push-ups 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale loading as needed to make sure you are moving at a consistent and steady pace. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, July 18th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) AQAP: 800m Run 40 Ring Rows 800m Run 60 Kettlebell Swings 35/26 800m Run 40 Push-ups 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale loading as needed to make sure you are moving at a consistent and steady pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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