Champlain Valley CrossFit – Sport: Wednesday, July 2nd, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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) Seated Dumbbell Strict Press: 4 sets of 6-8 reps Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 3 Muscle-ups 14 Box Jumps 24/20 21 Wall Balls 20/14 Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) 3 rounds: 90 seconds…
Champlain Valley CrossFit – Fitness: Wednesday, July 2nd, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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) Seated Dumbbell Strict Press: 4 sets of 6-8 reps Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 7 Pull-ups 14 Box Jumps 24/20 21 Wall Balls 14/8 Extra Work: 4) Superman Hold: Accumulate 2 minutes Keep track of total time and attempts to complete….
Champlain Valley CrossFit – Competition: Tuesday, July 1st, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Strict Handstand Push-ups Pistol Should be no more than 5 reps/side. Handstand Push-ups should be no more than 5 reps, if you can do 5 reps easy and consistently work to a Deficit. Class: 2) 3-Postition Snatch: Every 2 minutes for 8 sets This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat. 3) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar…
Champlain Valley CrossFit – Sport: Tuesday, July 1st, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) 3-Postition Snatch: Every 2 minutes for 8 sets This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat. 2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 3) 7 minute Up Ladder: 3 Power Snatch 65/45 3 Toes-to-bar Continue to 6 + 6, 9 + 9, and so on until 7 minutes is up Extra Work: 4) Pistol…
Champlain Valley CrossFit – Fitness: Tuesday, July 1st, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) 5 Clean High Pulls: Every 2 minutes for 8 sets Start around 80% of your 1RM Clean and build as heavy as you like. Goal should be to work as heavy as possible. The bar should make it to roughly your sternum. If you are no longer making it that high then bring down the weight. You may drop the bar between each rep. 2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 3) 7 minute Up Ladder: 3 Power Cleans 65/45…
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