Champlain Valley CrossFit – Sport: Friday, June 27th, 2014
Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Your Max Reps should be Touch-and-Go, if you pause, you must pause at the Hang, no pausing at the floor. 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) Good Mornings: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 20 Alternating Dumbbell Snatches 50/35 5 Muscle-ups Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Sled Drag: 400m Light. Focus on walking on through your heels. For results post detailed weights, reps, times, thoughts, etc. for…
Champlain Valley CrossFit – Competition: Thursday, June 26th, 2014
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 rowing), but the effort expended should leave you feeling energized at the…
Champlain Valley CrossFit – Sport: Thursday, June 26th, 2014
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: 250m Row Max Kettlebell Swings 70/53 Max Swings means max in a single set, once you drop the Kettlebell get back on the Rower and start another round. Score is total Kettlebell Swings. 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
Champlain Valley CrossFit – Fitness: Thursday, June 26th, 2014
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: 250m Row Max Kettlebell Swings 35/26 Max Swings means max in a single set, once you drop the Kettlebell get back on the Rower and start another round. Score is total Kettlebell Swings. Extra Work: 3) Plank Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. Add a weight vest if this is easy. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Wednesday, June 25th, 2014
Pre Class: 1) Front Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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. Class: 2) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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. 3) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Goal should be heavier than last cycle….
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