Champlain Valley CrossFit – Competition: Tuesday, February 3rd, 2015
Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) Clean Off Blocks (Just Above Knee): 4 sets of 2 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Use plates or 6″ Boxes for blocks, please be easy dropping the bar on the boxes, someone broke 2 boxes yesterday, so please either do not drop the weight on the boxes, or make sure you put a plate or two on top of the boxes to deaden the blow. WOD: 3) Clean High-Pull: 5 sets of 2 @ 88% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) Snatch Balance: 2 sets of 3 @ 80%, 2 sets of 2 @ 84%…
Champlain Valley CrossFit – Fitness: Tuesday, February 3rd, 2015
WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Goal should be on movement quality and balance, not weight. Goal should be to keep your leg off the ground for all 12 reps before switching to the opposite leg. 3) 4 rounds AQAP: 15 Abmat Sit-ups 30 Air Squats 60 Single-unders Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 between sets. Keep it strict. For results post detailed weights, reps, times, thoughts, etc for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, February 3rd, 2015
WOD: 1) Snatch: Establish a Max for Day Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Clean and Jerk: Establish a Max for Day Warm-up as needed. Rest as needed. Take as many attempts as needed. 3) 4 rounds AQAP: 10 Toes-to-bar 30 Air Squats 50 Double-unders Extra Work: 4) Strict Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Add load if able. 5) L-Sit: 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: Monday, February 2nd, 2015
* Paleo Challenge starts Today, February 2nd, info HERE. WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 15 Wall Balls 20/14 12 Power Cleans 75/53 9 Burpees Extra Work: 3) Bent Over Barbell Row: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy as possible. 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Monday, February 2nd, 2015
* Paleo Challenge starts Today, February 2nd, info HERE. Pre Class: 1) Snatch off Blocks (Mid-Thigh): 4 sets of 2 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar. 2) Jerk: 4 sets of 2 @ 84% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders. 3) Clean Pull (Deficit 2-3″): 5 sets of 4 @ 93% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 5) 10 minute AMRAP: 15 Wall Balls 20/14 12 Power Cleans 115/75…
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