Champlain Valley CrossFit – Sport: Monday, April 28th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have. 2) Back Rack Box Step-ups: 3 x 8/side @ 20″ Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds between sets. 3) 8 minute Up Ladder: 1 Power Cleans 155/105 2 Chest-to-bar Pull-ups Then 2 + 4, 3 + 6, 4 + 8, and so on until 8 minutes is Up Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice If you have them down solid work on intervals. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Fitness: Monday, April 28th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have. 2) Back Rack Box Step-ups: 3 x 8/side @ 20″ Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds between sets. 3) 8 minute Up Ladder: 1 Power Cleans 95/65 2 Pull-ups Then 2 + 4, 3 + 6, 4 + 8, and so on until 8 minutes is Up 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, April 26th, 2014
*New strength program starts Monday. Check it out HERE. WOD: 1) Strict Press: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as possible. 2) Clean and Jerk: 1 rep EMOTM x 20 sets Full Squat Clean and Split Jerk. Start around 60%. Goal should be clean fast reps, so only build as heavy as you can maintain that. 3) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. 4) AQAP: 2000m Row 50 Toes-to-bar 30 Power Snatch 155/105 Don’t row too conservatively, push the pace a little to see how you feel getting off the rower a little more worked. Row around 10 seconds slower than your PR 2K pace. 5) Sled Drag: 400m Light. Focus on walking through your heels, glute, hamstrings, low back activation is the goal. For results post detailed weights, reps, times, thoughts,…
Champlain Valley CrossFit – Sport: Saturday, April 26th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) 4 rounds – 5:00 ON – 3:00 OFF – AMRAP: 10 Toes-to-bar 15 Power Snatch 65/45 20 Box Jumps 24/20 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Farmers Carry: 400m Heavy as possible (keep it under 10 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: Saturday, April 26th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) 4 rounds – 5:00 ON – 3:00 OFF – AMRAP: 10 Knees-up 15 Power Cleans 45/35 20 Box Jumps 24/20 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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