Champlain Valley CrossFit – Fitness: Friday, April 3rd, 2015
* Next Programming Cycle here. WOD: 1) Barbell Lunges: 4 sets of 10/side Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Deadlifts 95/65 10 Wall Balls 14/8 20 Single-unders Extra Work: 4) Hollow Position: Accumulate 3 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 – Competition: Friday, April 3rd, 2015
* Next Programming Cycle here. Pre Class: 1) Football Bar Bench Press Wide Grip: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minutes EMOTM: Odd, Strict Ring Dips, Even, Alternating Pistol Squats Pick reps ranges you can maintain for al 10 rounds. No more than 5 Pistols/side/round. WOD: 3) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 4) Snatch Push Press: 3 sets of 7 Rest 2-3 minutes between sets. Heavy as possible. 5) EMOTM for ALAP: 5 Power Cleans 135/95 10 Wall Balls 20/14 20 Double-unders Extra Work: 6) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 7) Dumbbell Overhead Tricep Curl: 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, April 3rd, 2015
* Next Programming Cycle here. WOD: 1) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Snatch Push Press: 3 sets of 7 Rest 2-3 minutes between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Power Cleans 95/65 10 Wall Balls 20/14 20 Double-unders Extra Work: 4) Burgener Warm-up: 3-5 rounds with an Empty Barbell Not for time. Focus on clean, smooth, fast movements. 5) Hollow Position: Accumulate 3 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: Thursday, April 2nd, 2015
* Next Programming Cycle 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 a…
Champlain Valley CrossFit – Competition: Thursday, April 2nd, 2015
* Next Programming Cycle here. 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 rowing), but the effort expended should leave you feeling…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
