Champlain Valley CrossFit – Competition: Wednesday, May 6th, 2015
WOD: 1) Tempo Back Squats: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Tempo is 4 seconds down 1 second up. Build as heavy as possible. 2) Thrusters: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike Movement 2 – 1-10 Chest-to-bar Pull-ups Movement 3 – 5 Cycled Push Jerk Pick reps you can maintain for Assault Bike and Chest-to-bar. For the Push Jerk start at a moderate weight and climb, only work as heavy as you can cycle. 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 7) Reverse Hyper: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For…
Champlain Valley CrossFit – Fitness: Wednesday, May 6th, 2015
WOD: 1) Thrusters: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. 2) AQAP: 50 Box Jumps Overs 24/20 50 Ring Rows 50 Shoulder-to-Overhead 65/45 Extra Work: 3) Front Plank: Accumulate 5 minutes 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, May 6th, 2015
WOD: 1) Thrusters: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. 2) AQAP: 50 Box Jumps Overs 24/20 50 Pull-ups 50 Shoulder-to-Overhead 115/75 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk/Hold For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, May 5th, 2015
WOD: 1) 1 Halting Snatch + 20 Double-unders: EMOTM for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit. 2) 1 Halting Clean + 20 Double-unders: EMOTM for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit. 3) 8 minute AMRAP: 8 Squat Snatch 95/65 16 Push-ups Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Run: 8 x 400m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times,…
Champlain Valley CrossFit – Fitness: Tuesday, May 5th, 2015
WOD: 1) 3 Deadlifts + 40 Double/Single-Unders: Every 2:00 for 10 sets Warm-up as needed. Start around 65% of your 1RM Deadlift. Perform the Deadlifts as Touch-and-Go. If you don’t have Double-unders perform 40 Single-unders then spend the remainder of the first minute practicing Double-unders. 2) 8 minute AMRAP: 12 Ball Slams 40/30 12 Push-ups Extra Work: 3) 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 https://www.youtube.com/watch?v=PgYECLs5ZZ0
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