Champlain Valley CrossFit – Sport: Wednesday, October 1st, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Bench Press: 10-5-3-2-1-1-1-10 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible on each set. 2) 3 rounds AQAP: 15 Push-ups 30 Kettlebell Swings 53/25 60 Double-unders Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on continued movement, and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Wednesday, October 1st, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Bench Press: 10-5-3-2-1-1-1-10 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible on each set. 2) 3 rounds AQAP: 15 Push-ups 30 Kettlebell Swings 35/26 60 Single-unders Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on continued movement, and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, September 30th, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Snatch: Establish a 1RM for the day Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. This should be a full Squat Snatch. Find a 1RM for the day. 2) Clean and Jerk: Establish a 1RM for the Day Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. This should be a full Squat Clean and Split Jerk. Find a 1RM for the day. 3) 9 minute AMRAP: 12 Wall Balls 20/14 9 Shoulder-to-Overhead 75/53 6 Burpee Lateral Bar Hops 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 – Fitness: Tuesday, September 30th, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Clean and Jerk: Establish a 1RM for the day Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Ideally this should be a full Squat Clean and Split Jerk, but depending on your abilities, mobility, and experience scale to a Power Clean and or Push Press/Jerk as needed. Establish a 1RM for the day. 2) Power Clean + 3 Split Jerks: 1 Complex EMOTM x 10 sets Perform this at 70% of your 1RM you’ve established for the day. The goal should be to focus on speed, technique, footwork, etc. Again scale the Split Jerk to a Push Press/Jerk if you are limited by mobility/experience. 3) 9 minute AMRAP: 12 Wall Balls 14/8 9 Shoulder-to-Overhead 45/35 6 Burpee Lateral Bar Hops Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time…
Champlain Valley CrossFit – Competition: Tuesday, September 30th, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 3) Bar Dips: 4 sets of 4 Rest 90-120 seconds between sets. Heavy as possible. Class: 4) Snatch: 1 Rep EMOTM x 15 sets Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed. 5) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Start around 60% of your 1RM. Build as heavy as you’d like,…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
