CrossFit Team Series
As many of you know the CrossFit Team Series is starting this weekend. I’ve haven’t officially heard from people but rumor is there are a handful of people putting together teams, awesome! With that being said, after last years Open being such a mess and many people taking advantage of our time this team series will be much stricter in terms of when you will be able to do it. The rest of the workouts will be released in the next couple of days, my understanding is that there will be 4 total. Your times to come in and do the workouts are the following… Friday – 3:00-4:30 PM Saturday – 10:30 AM -12:00 PM Sunday – 9:00-11:00 AM Monday 10:00-11:00 AM Please do not come in and show up at random times expecting to be able to do the team workouts. The…
Champlain Valley CrossFit – Fitness: Tuesday, August 26th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM Class: 1) Deadlift: 3 reps Every 90 seconds 8 sets Warm-up as needed. Start at around 60% of your 1RM, build as heavy as you like, but don’t go so heavy you lose your form. 2) Power Clean + Hang Clean + Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. Hang Clean is a full Squat, and the Jerk should be a Split Jerk. 3) AQAP: 60 Ring Rows 60 Push-ups Partition this however you deem fit. Extra Work: 4) Good Mornings: 3 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 – Sport: Tuesday, August 26th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM Class: 1) Power Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start at around 60% of your 1RM, build as heavy as you like. Hang Snatch is a full Squat. 2) Power Clean + Hang Clean + Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. Hang Clean is a full Squat, and the Jerk should be a Split Jerk. 3) AQAP: 60 Pull-ups 60 Push-ups Partition this however you deem fit. Extra Work: 4) GHD Sit-ups: 3 sets of 20 reps Rest 90 seconds between sets. 5) Run: 5 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for…
Champlain Valley CrossFit – Competition: Tuesday, August 26th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM Pre Class: 1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, 6 Burpee Lateral Box Jumps Over 24/20 Toes-to-bar should be no more than 10 reps. Focus on speed on the Burpee Jump Overs, attack them at a max effort pace. Class: 2) Power Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start at around 60% of your 1RM, build as heavy as you like. Hang Snatch is a full Squat. 3) Power Clean + Hang Clean + Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. Hang Clean is a full Squat, and the Jerk should be a Split Jerk. 4) AQAP: 30 Muscle-ups Post Class: 5) Farmers Walk: 400m Heavy as possible (keep…
Champlain Valley CrossFit – Fitness: Monday, August 25th, 2014
* Monday, September 1st, there will be only ONE class at 9 AM Class: 1) Front Squat: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts. 2) Front Squat: 3 sets of 5 @ 70% Rest 90 seconds between sets. 3) 10 minute AMRAP: 10 Thrusters 65/45 200m Run Extra Work: 4) Hollow Rocks: 75 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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