Champlain Valley CrossFit – Sport: Monday, May 5th, 2014
Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Ret 90-120 seconds between sets. Last set should be everything you have in the tank. 2) Barbell Lunges: 3 sets 8/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Alternate legs each rep. 3) 3 rounds AQAP: 5 Muscle-ups 10 Clean and Jerks 115/75 50 Double-unders Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk or Hold. 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, May 5th, 2014
Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Ret 90-120 seconds between sets. Last set should be everything you have in the tank. 2) Barbell Lunges: 3 sets 8/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Alternate legs each rep. 3) 3 rounds AQAP: 10 Clean and Jerk 75/53 15 Push-ups 50 Single-unders Extra Work: 4) Good Morning: 3 sets of 10 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 – Competition: Saturday, May 3rd, 2014
Pre Class: 1) 20 minutes EMOTM: Odd, Rope Climb, Even, Bar Muscle-ups Pick reps that you can maintain. If you are planning on doing this you will need to come in at 10:30 to do so. 2) Low Hang Clean: 5 sets of 2 Deadlift the bar up, then come down to just a few inches off the floor. No dropping the bar between reps. All reps full squat. Rest 2-3 minutes between sets. 3) Halting Jerk: 2 reps EMOTM x 10 minutes Warm-up as needed. Build as heavy as you feel comfortable. The goal should be speed, technique, etc. for these. 4) Pause Front Squats: 5 sets of 3 No bounce. Build as heavy as possible. Rest 90-120 seconds between sets. Class: 5) AQAP: Run 1 mile 50 Burpee Lateral Bar Hops 30 Shoulder-to-Overhead 155/105 Post Class: 6) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds…
Champlain Valley CrossFit – Sport: Saturday, May 3rd, 2014
Class: 1) 20 minute AMRAP: 200m Run 15 Burpee Lateral Bar Hops 10 Shoulder-to-Overhead 115/75 Extra Work: 2) Muscle-ups: 10 minutes Practice If you have them perform an EMOTM. If you don’t work on a facet of the Muscle-up. 3) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=VIZIRWggKDI
Champlain Valley CrossFit – Fitness: Saturday, May 3rd, 2014
Class: 1) 20 minute AMRAP: 200m Run 15 Burpee Lateral Bar Hops 10 Shoulder-to-Overhead 65/45 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=VIZIRWggKDI
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