Champlain Valley CrossFit – Sport: Monday, October 20th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 7 Overhead Squats 115/75 14 Toes-to-bar 30 Single-unders Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up 5) Reverse Hyper: 4 sets of 15 Rest 90 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 – Fitness: Monday, October 20th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 7 Front Squats 75/53 14 Knees-up 50 Single-unders Extra Work: 4) Hip Extension: 3 sets of 20 reps Rest 90 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: Saturday, October 18th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 4 @ 75%, 3×4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. 4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. Class: 5) 20 minute Up Ladder: 1 Rope Climb 15ft 2 Hang Power…
Champlain Valley CrossFit – Fitness: Saturday, October 18th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute Up Ladder: 2 Rope Sit-to-Stand 4 Kettlebell Swings 35/26 200m Run Your run stays consistent at 200m, your Rope goes 2,4,6 etc. and Swings go 4,8,12, etc. Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on walking through your heels and keeping a steady continuous pace. Scale loading as needed to keep you moving. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Good luck to all of our athletes competing in the Team Competition at CrossFit Milford this weekend.
Champlain Valley CrossFit – Sport: Saturday, October 18th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute Up Ladder: 1 Rope Climb 15ft 2 Hang Power Clean + Push Jerk 115/75 200m Run Your run stays consistent at 200m, your Rope Climbs go 1,2,3 etc. and C+J go 2,4,6 etc. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. 3) GHD Sit-ups: 3 sets of 20 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Good luck to all of our athletes competing in the Team Competition at CrossFit Milford this weekend.
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