Champlain Valley CrossFit – Fitness: 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: Wednesday, April 1st, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Pause Back Squat: 7 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. No bounce. Pause in the hole for 3 seconds. 2) Push Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike/Row Movement 2 – 3-5/side Alternating Dumbbell Lunges 70/50 Movement 3 – 1-6 Muscle-ups Pick reps that you can maintain for all 10 sets of each movement. 4) Strict Pull-ups Superset w/Landmine Row Neutral Grip: 4 sets of 5/4 sets of 15 Rest 2-3 minutes between supersets. Heavy as possible on each movement. Set the Rows up so you can get through 10-12 reps strict and then you a little “body english” to finish the last few. 5) Sled Drag:…
Champlain Valley CrossFit – Fitness: Wednesday, April 1st, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Push Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 15 Push-ups 30 Air Squats Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of total time and breaks 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, April 1st, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Push Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 20 Push-ups 40 Air Squats Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of total time and breaks to complete. 4) 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 – Competition: Tuesday, March 31st, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. Pre Class: 1) Behind the Neck Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible. 2) 20 minute EMOTM: Odd, 1-10 Strict HSPU, Even 1 Heavy Deadlift Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. If you can perform 10 HSPU every round then work to a deficit. WOD: 3) Power Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit. 4) Power Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Clean. No dropping the…
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