Champlain Valley CrossFit – Fitness: Friday, June 19th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Barbell Box Step-Ups: 5 sets of 5/side Warm-up as needed. Barbell is on the back rack. Use a 20″ box. Work as heavy as possible. Rest 2-3 minutes between sets. 2) Good Morning: 3 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 30 Abmat Sit-ups 15 Burpee Lateral Bar Hops 9 Thrusters 65/45 Extra Work: 4) Hip Thrusts: 4 sets of 15 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 – Sport: Friday, June 19th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 2) Snatch Push Press: 3 sets of 3 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 21 Knees-to-Armpits 15 Burpee Lateral Bar Hops 9 Thrusters 95/65 Extra Work: 4) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, June 19th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! Pre Class: 1) Football Bar Bench Press Mid Grip: 5 set of 3 Warm-up as needed. Rest 2-3 minutes between sets. 2) 20 minute EMOTM: Movement 1 – 1-5/side Alternating Pistol Squats Movement 2 – 1-5 Muscle-up + Dip Pick rep you can maintain for both movements for all 10 sets. 1 Rep of the Muscle-up + Dip is just that, perform 1 Muscle-up to completion then an additional Dip before lowering yourself for the next rep. WOD: 3) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 3 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 5) 3 rounds AQAP: 21 Toes-to-bar 15 Burpee Lateral Bar Hops 9 Thrusters 135/95 Extra Work: 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts complete….
Champlain Valley CrossFit – Competition: Thursday, June 17th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or…
Champlain Valley CrossFit – Sport: Thursday, June 17th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! 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 –…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
