Champlain Valley CrossFit – Sport: Monday, July 14th, 2014
Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. 2) Front Squats: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 8 minute AMRAP: 5 Power Cleans 115/75 10 Wall Balls 20/14 20 Double-unders Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Practice the skill or if you have them perform an EMOTM. 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, July 14th, 2014
Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. 2) Front Squats: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 8 minute AMRAP: 5 Power Cleans 75/53 10 Wall Balls 14/8 20 Single-unders Extra Work: 4) Abmat Sit-ups: 75 for time Keep track of total time and breaks to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, July 12th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) 3 rounds AQAP: 400m Run 21 Kettlebell Swings 35/26 12 Assisted Pull-ups Rest 5 minutes 2) 5 rounds AQAP: 400m Run 15 Front Squats 65/45 Post Class: 3) Sled Drag: 400m Light. Focus on walking through your heels and continuous motion. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, July 12th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Rest 5 minutes 2) “Nancy” – 5 rounds AQAP: 400m Run 15 Overhead Squats 95/65 Post Class: 3) Double-unders: 10 minutes Practice Work towards big sets, if you’ve got a consistent 75+ unbroken work on something else. 4) 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 12th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th Pre Class: 1) Clean Pulls: 4 sets of 3 @ 100% + Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Work heavier than last week. 2) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work heavier than last week. 3) Pause Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. No bounce. Work heavier than last week. 4) 20 minute EMOTM: Odd, 1 Legless Rope Climb, Even, 5 T+G Power Clean For Power Cleans start around 60% of your 1RM and build as heavy as you like. If you don’t have a Legless Rope Climb, perform one with your legs, or do Rope Pull-ups Class: 5) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Rest 5 minutes 6) “Nancy”…
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