Champlain Valley CrossFit – Fitness: Thursday, July 16th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in…
Champlain Valley CrossFit – Competition: Wednesday, July 15th, 2015
* CrossFit Games “Week” Schedule HERE Pre Class: 1) Pause Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. 2) 2 Jerk Dips + 1 Halting Jerk: Every 90 seconds for 15 sets Warm-up as needed. Start around 60% of your 1RM Jerk. Hold the bottom of the dip on the Jerk for 3 seconds. Build as heavy as deemed fit. WOD: 3) 5 Bench Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of GHD Sit-ups you can maintain and also finish with some time to recover before your next set of Bench Press. Goal should be to have about 60 seconds of full recovery time. 4) AQAP: 50 Wall Balls 30/20…
Champlain Valley CrossFit – Sport: Wednesday, July 15th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) 5 Bench Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set of Bench Press. Goal should be to have about 60 seconds of full recovery time. 2) AQAP: 50 Wall Balls 20/14 50 Shoulder-to-Overhead 95/65 50 Pull-ups Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets as needed. Do perform 50 Under and 50 Overhand. Focus on positioning and activation through these. 4) Assault Bike: 8 x 40 Calories Rest 2 minutes between efforts. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Wednesday, July 15th, 2015
* CrossFit Games “Week” Schedule HERE WOD: 1) 5 Bench Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set of Bench Press. Goal should be to have about 60 seconds of full recovery time. 2) AQAP: 50 Wall Balls 14/8 50 Shoulder-to-Overhead 65/45 50 Ring Rows Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets as needed. Do perform 50 Under and 50 Overhand. Focus on positioning and activation through these. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, July 14th, 2015
* CrossFit Games “Week” Schedule HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike/Row Movement 2 – 1-5 Heavy Stone/D-Ball Choose reps and weights you can maintain for the duration of the work. WOD: 2) 3 Touch and Go Power Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 3) 3 Touch and Go Power Clean + 1 Push Jerk: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 4) 12 minute AMRAP: 200m Run 10 Toes-to-bar 5 Power Cleans 185/125 Extra Work: 5) Strict Ring Muscle-up: 10 sets of 1-2 reps After each rep perform and additional Ring Dip….
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