Champlain Valley CrossFit – Sport: Monday, July 21st, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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) Box Step-ups: 3 x 8/side @ 20″ Box Rest 90-120 seconds between sets. Perform all 8 reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 10 Thrusters 115/75 Extra Work: 4) Kipping Ring Dips: 10 minutes Practice Work on the skill, if you don’t have the strength than work to develop that. 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…
Champlain Valley CrossFit – Fitness: Monday, July 21st, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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) Box Step-ups: 3 x 8/side @ 20″ Box Rest 90-120 seconds between sets. Perform all 8 reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 10 Thrusters 75/53 Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps Rest 90 seconds between sets. If you have 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…
Champlain Valley CrossFit – Sport: Saturday, July 19th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Toes-to-bar Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 3) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load/assistance as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, July 19th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) 20 minutes EMOTM: Odd, Ring Rows, Even, Overhead Squat x 3 Ring Rows should be with feet on a 20″ Box. Overhead Squat start around 60″ of your 1RM and go up as deemed fit, do them from a rack. Class: 2) 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Toes-to-bar Post Class: 3) Good Morning: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 4) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, July 19th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) 3-5 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Knees-up Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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