Champlain Valley CrossFit – Fitness: Tuesday, August 5th, 2014
WOD: 1) Hang Power Clean: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 8 minute AMRAP: 8 Ring Rows 8 Box Jumps 24/20 8 Burpees Extra Work: 4) Good Morning: 4 sets of 10 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 5th, 2014
WOD: 1) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 8 minute AMRAP: 8 Pull-ups 8 Box Jumps 30/24 8 Burpees Extra Work: 4) Strict Chin-up: 4 sets of 8-10 reps Rest 2 minutes between sets. Add load/assistance as needed. 5) Run: 6 x 400m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, August 5th, 2014
Pre Class: 1) 20 minute EMOTM: Odd, Strict Handstand Push-ups, Even, 10 Russian Kettlebell Swings Strict HSPU should be no more than 5 reps, if you have that easily than work to a deficit. Russian Swings should be as heavy as possible. WOD: 2) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 3) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 4) 8 minute AMRAP: 8 Chest-to-bar Pull-ups 8 Box Jumps 30/24 8 Burpees Post Class: 5) Hip Extension: Tabatta 8 x :20/:10 Max Reps. If you can keep track of reps for each round. 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Run: 6 x 400m Rest 2…
Champlain Valley CrossFit – Fitness: Monday, August 4th, 2014
Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Barbell Split Squats: 3 x 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 7 Front Squats 75/53 14 Knees-up 75 Single-unders Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps Rest 90 seconds between sets. If you’ve never done these before only come to parallel with the floor. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Monday, August 4th, 2014
Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Barbell Split Squats: 3 x 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 7 Front Squats 135/95 14 Toes-to-bar 50 Double-unders Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Handstand Push-ups: 10 minutes Practice Work on any style of a HSPU. If you don’t have the strength for them, don’t scale the ROM, work to strengthen your pressing ability. For results post detailed weights, reps, times, thoughts, etc. for all…
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