Champlain Valley CrossFit – Competition: Wednesday, June 4th, 2014
Pre Class: 1) 20 minutes EMOTM: Minutes 1-5, 3 Jerk Balance, Minutes 6-10, 2 Halting Jerks, Minutes 11-20, 1 Jerk Warm-up as needed. Jerk Balance work lift focus on the speed under the bar. Halting Jerks hold each rep for 2 seconds. Split Jerks build as heavy as deemed fit. 2) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week. Class: 3) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week. 4) Seated Dumbbell Strict Press: 4…
Champlain Valley CrossFit – Fitness: Wednesday, June 4th, 2014
Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week. 2) Seated Dumbbell Strict Press: 4 sets of 6-8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 15 Kettlebell Swings 35/26 15 Wall Balls 14/8 60 Single-unders Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Make sure your movement is strict, no hips/body being thrown into the movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Wow just like that Regionals is over. I put some initial thoughts on…
Champlain Valley CrossFit – Competition: Tuesday, June 4th, 2014
Pre Class: 1) 20 minutes EMOTM: Odd, Deficit HSPU, Even, Weighted Pistol Pick a deficit you can hit at least 3 reps on the minute. Weighted Pistols should be done with a Kettlebell, no more than 3 reps/leg/round. Class: 2) Power Snatch + Hang Squat Snatch + Overhead Squat: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. 3) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. 4) 8 minute AMRAP: 800m Run Max Muscle-ups Don’t game the Run, treat it as a max effort, then accumulate as many MU’s as you can in the remainder of the time. Post Class: 5) Hip Extension: 4 sets of 12…
Champlain Valley CrossFit – Sport: Tuesday, June 4th, 2014
Class: 1) Power Snatch + Hang Squat Snatch + Overhead Squat: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. 2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. 3) 8 minute AMRAP: 800m Run Max Chest-to-bar Pull-ups Don’t game the Run, treat it as a max effort, then accumulate as many C2B’s as you can in the remainder of the time. Extra Work: 4) Rebounding Box Jumps: 10 minutes Practice If you have them perform an EMOTM, if not practice the skill, start low. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Be strict, don’t throw…
Champlain Valley CrossFit – Fitness: Tuesday, June 3rd, 2014
Class: 1) Seated Box Jumps: 5 reps Every 90 seconds for 8 sets Sit on a Box that put you about parallel. Be relaxed then explosively jump up onto another box. Step down and repeat. Build as high as possible. 2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. 3) 8 minute AMRAP: 800m Run then AMRAP 10 Pull-ups 10 Sit-ups Don’t game the Run, treat it as a max effort, then work through the Pull-ups + Sit-ups under high duress. 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, etc. for all work completed. Post Results/Thoughts To Comments
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