Champlain Valley CrossFit – Sport: Saturday, August 30th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 3 rounds AQAP: 800m Run 30 Burpee-to-target 20 Power Snatch 75/53 Burpee-to-target should be a minimum f 6″ out of your reach Extra Work: 2) Dog Sled Sprints: 6 x 50m Rest 90 seconds between efforts. Load as heavy as possible, but not so heavy that it takes longer than 30 seconds. 3) 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 – Competition: Friday, August 29th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Pre Class: 1) 20 minute EMOTM: Odd, Handstand Push-ups, Even, Wall Ball 30/20 Work on any variation of a Handstand Push-up, Wall Balls no more than 10 reps/round. WOD: 2) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 21 Overhead Squats 135/95 21 Chest-to-bar Pull-ups 75 Double-unders 15 Overhead Squats 135/95 15 Chest-to-bar Pull-ups 50 Double-unders 9 Overhead Squats 135/95 9 Chest-to-bar Pull-ups 25 Double-unders Post Class: 4) Glute Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges For all movements keep a mini-band around your knees. Rest 90-120 seconds between sets. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 6) Reverse…
Champlain Valley CrossFit – Friday, August 29th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE WOD: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) AQAP: 21 Overhead Squats 95/65 21 Pull-ups 75 Double-unders 15 Overhead Squats 95/65 15 Pull-ups 50 Double-unders 9 Overhead Squats 95/65 9 Pull-ups 25 Double-unders Extra Work: 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-ups 4) Glute Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges For all movements keep a mini-band around your knees. Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Friday, August 29th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE WOD: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) AQAP: 21 Front Squat 65/45 21 Pull-ups 75 Single-unders 15 Front Squats 65/45 15 Pull-ups 50 Single-unders 9 Front Squats 65/45 9 Pull-ups 25 Single-unders Extra Work: 3) GHD Sit-ups: 3 sets of 15 Rest 90 seconds between sets. If you’ve never done these before only come to parallel with the ground. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Thursday, August 28th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
