Champlain Valley CrossFit – Sport: Wednesday, September 10th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) Jerk Dips: 3 sets of 3 Warm-up as needed. 60 seconds between sets. These should be done at 100%+ of your 1RM Jerk. 2) Split Jerk: 1-1-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Use these sets to establish a 1RM Split Jerk. 3) 3 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 4) Sled Drag: 400m @ Bodyweight Focus on walking through your heels and engaging your posterior chain. 5) Double-unders: 10 minutes Practice If you have a consistent 75 unbroken work on something else. For results post detailed weights, reps, times, thoughts for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Wednesday, September 10th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) Strict Press: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Push Press: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 4) Sled Drag: 400m @ Bodyweight Focus on walking through your heels and engaging your posterior chain. For results post detailed weights, reps, times, thoughts for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Tuesday, September 9th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Class: 1) 5 Box Jumps + 10 Kettlebell Swings: 1 Cycle of Movements Every 2 minutes for 7 sets You pick the height and weight. Add height or loading through each set as deemed fit. 2) Hang Power Clean: 5 reps Every 2 minutes for 7 sets Start at a moderate weight, build as heavy as deemed fit. No dropping out wide, maintain proper footwork. No dropping the bar between reps. 3) 8 minute AMRAP: 5 Deadlifts 115/75 10 Ring Rows 20 Wall Balls 14/8 Extra Work: 4) Hollow Position: Accumulate 2-3 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: Tuesday, September 9th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Class: 1) Snatch Pull + Hang Power Snatch + Power Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60-70% of your 1RM Power Snatch. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between reps. Use straps if you have them/need them. 2) Clean Pull + Hang Power Clean + Power Clean + Clean + Jerk: 1 Complex Every 2 minutes for 7 sets Start at around 60-70% of your 1RM Power Clean. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between…
Champlain Valley CrossFit – Competition: Tuesday, September 9th, 2014
* New Competitors Cycle. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Pre Class: 1) Football Bar Bench Press Wide Grip: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a football bar, go with a relatively close grip bench (pointer finger on the beginning of the bar knurl). 2) Strict Press: 5 @ 60%, 3 x 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Bar Dips: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. Class: 4) Snatch Pull + Hang Power Snatch + Power Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60-70% of your 1RM Power Snatch. Build as…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
