Champlain Valley CrossFit – Fitness: Thursday, December 18th, 2014
* Read This, Next Programming Cycle HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings 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…
Champlain Valley CrossFit – Competition: Wednesday, December 17th, 2014
* Read This, Next Programming Cycle HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 5 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your fifth set is a Max Reps set. 2) Muscle Snatch: 5 @ 60%, 4 @ 65%, 2×3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. % is of your Max Muscle Snatch. If you don’t know your Max Muscle Snatch take approximately 70% of your Max Snatch as a Max Muscle Snatch. 3) 3-Position Clean: 2 sets @…
Champlain Valley CrossFit – Sport: Wednesday, December 17th, 2014
* Read This, Next Programming Cycle HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Split Jerk: 20 minutes to Build to a Heavy Single Warm-up as needed. Rest as needed between sets. Establish a heavy Single for the Day, if you’re feeling good try to max out. 2) Push Press: 3 sets of 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 250m Row 20 Alternating Dumbbell Snatch 50/35 15 Push-ups Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. 5) Row: 6 x 500m Rest 2 minutes between…
Champlain Valley CrossFit – Fitness: Wednesday, December 17th, 2014
* Read This, Next Programming Cycle HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build up to a moderately heavy 5 then perform 5 sets at that weight. 2) Handstand Holds: 5 sets of Max Time Rest 60 seconds between sets. If you can hold longer than 60 seconds cap it at that. 3) 3 rounds AQAP: 250m Row 20 Ball Slams 40/30 15 Push-ups Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. For…
Champlain Valley CrossFit – Competition: Tuesday, December 16th, 2014
* Read This, Next Programming Cycle HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. 2) 20 minute EMOTM: Odd, 3-5 Kipping Deficit HSPU, Even, 30 Double-unders You pick the Deficit and rep range based on your abilities. Goal is consistent depth and reps through the course of the 10 sets. WOD: 3) Power Clean + 2 Clean: 2 sets @ 65%, 3 sets @ 70% Warm-up as needed….
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