Champlain Valley CrossFit – Competition: Friday, July 11th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th Pre Class: 1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 2) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Deficit HSPU Pick reps that you can maintain. For the HSPU, no more than 5 reps, adjust difficult by going to a large deficit or going strict. Class: 3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the…
Champlain Valley CrossFit – Sport: Friday, July 11th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. Your max reps set should be Touch-and-Go, no pausing on the floor, only at the hang. 2) Hip Thrusts: 4 sets of 8 Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle. 3) 6 minute AMRAP: 5 Clean and Jerks 115/75 10 Burpee Lateral Bar Hops Compare to 12/4/13 Extra Work: 4) Sled Drag: 400m Light. Focus on walking through your heels at a steady pace. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between…
Champlain Valley CrossFit – Fitness: Friday, July 11th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. Your max reps set should be Touch-and-Go, no pausing on the floor, only at the hang. 2) Hip Thrusts: 4 sets of 8 Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle. 3) 6 minute AMRAP: 5 Clean and Jerks 75/53 10 Burpee Lateral Bar Hops Compare to 12/4/13 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts,…
Champlain Valley CrossFit – Competition: Thursday, July 10th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th 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 a skill (like swimming or…
Champlain Valley CrossFit – Sport: Thursday, July 10th, 2014
* There will be no CrossFit Kids class this Saturday, the 12th. Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 12 Ball Slams 40/30 12 Box Jumps 24/20 12 Wall Balls 20/14 Extra Work: 3) Superman Hold: 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
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