Champlain Valley CrossFit – Fitness: Thursday, June 18th, 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 –…
Champlain Valley CrossFit – Competition: Wednesday, June 17th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Back Squat: 7 sets of 1 Warm-up as needed. All 7 reps should be done at 80% of your 1RM or heavier. Build as heavy as deemed fit. 2) Push Jerk: 3 reps Every 1:30 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 200m Run Movement 2 – 1-6 Muscle-ups Movement 3 – 5-10 Wall Balls 30/20 Pick reps you can maintain for all movements. 4) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. These ideally should be full depth lowers. Lower yourself as slow as possible. If you can press back up in a strict fashion, then add a weight vest to make them more difficult…the goal is not to press out just to lower…
Champlain Valley CrossFit – Fitness: Wednesday, June 17th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Strict Press: 3 reps Every 1:30 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 20 Wall Balls 14/8 10 Ring Rows Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Wednesday, June 17th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Push Jerk: 3 reps Every 1:30 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 20 Wall Balls 20/14 10 Pull-ups Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 4) Shoulder Taps: 5 sets of 20/side Rest 90-120 seconds between sets. 10 reps/side. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, June 16th, 2015
* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! Pre Class: 1) Jerk: 7 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minute EMOTM: Movement 1 – 1-10 Chest-to-bar Pull-ups Movement 2 – 1 Trap Bar Deadlift Warm-up as needed. Start around 80% for your Deadlift and build as heavy as possible. WOD: 3) Snatch + Power Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 4) Clean + Power Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10…
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