Competitors Programming Phase Start 9/7/14
Next Phase Today marks the start of a new 12 week cycle that will end just before Thanksgiving, we’ll then take a week break and dive into another 12 week cycle. A few things for you to note if you are following this programming. – Depending what you are used to following this may be a lot of volume. Most days will be between 8 and 10 parts, 2 to 4 hours of training. The programming will be written out as it being done as 1 session, with that being said, if you have the available time it is encouraged you break-up some of larger days into two sessions. – Especially if you are completing the training as one session, make sure you are fueling during you training as well as pre and post. – The emphasis for the next 12 weeks will be strength. There…
Champlain Valley CrossFit – Competition: Monday, September 7th, 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. Pre Class: 1) 2-Stop Snatch Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them. 2) Hang Snatch: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy set for the day, that counts as 1 working sets, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them/have them. All reps are full Squat. Class: 3) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest…
Champlain Valley CrossFit – Sport: Monday, September 7th, 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) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Front Squat: 5 @ 60%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) AQAP: 21 Power Snatch 65/45 400m Run 15 Power Snatch 65/45 400m Run 9 Power Snatch 65/45 400m Run Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of Handstand Walk/Hold. 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, September 8th, 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) Back Squat: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) AQAP: 21 Power Cleans 65/45 400m Run 15 Power Cleans 65/45 400m Run 9 Power Cleans 65/45 400m Run Extra Work: 4) Hip Extension: 3 sets of 20 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, September 6th, 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. Pre Class: 1) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you have them/need them. 2) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start at 60% of your 1RM and build as heavy as deemed fit. Class: 3) 20 minute AMRAP: 200m Run 15 Pull-ups 10 Shoulder-to-Overhead 135/95 Post Class: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. 6) Band Pull-Aparts: 100 not for time Break into as many sets as you need. Alternate Over and Underhand every 10 reps….
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
