Champlain Valley CrossFit – Competition: Friday, April 18th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) High Hang Clean: 5 sets of 3 No dropping the bar between reps. Rest 90-120 seconds between sets. Goal is to work heavier than last week. 2) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Class: 4) Bench Press: Establish a 1RM Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM. 5) AQAP: 400m Run 21 Overhead Squats 135/95 3 Legless Rope Climbs 15ft 400m Run 15 Overhead Squats 135/95 2 Legless Rope Climbs 15ft 400m Run 9 Overhead Squats 135/95 1 Legless Rope Climb 15ft Extra Work: 6) Reverse Hyper: 3 sets of…
Champlain Valley CrossFit – Sport: Friday, April 18th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Bench Press: Establish a 1RM Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM. 2) AQAP: 400m Run 21 Overhead Squats 95/65 3 Rope Climbs 15ft 400m Run 15 Overhead Squats 95/65 2 Rope Climbs 15ft 400m Run 9 Overhead Squats 95/65 1 Rope Climb 15ft Extra Work: 3) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 4) Muscle-up Practice: 10 minutes Work on any facet of a Ring Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Thursday, April 17th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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…
Champlain Valley CrossFit – Sport: Thursday, April 17th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movements of Choice Pick any two movements you like, the movements should just be weaknesses. Pick rep ranges and weights that you can maintain, or go up in loading, but you shouldn’t have to drop weight or reps. Keep the efforts to approximately 20 seconds, 30 seconds if it’s Double-unders. 2) 15 minute AMRAP: 10 Push-ups 15 Abmat Sit-ups 20 Kettlebell Swings 53/35 Extra Work: 3) Planks: 3 sets of Front, Left, Right, Rest x :30 If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Thursday, April 17th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movements of Choice Pick any two movements you like, the movements should just be weaknesses. Pick rep ranges and weights that you can maintain, or go up in loading, but you shouldn’t have to drop weight or reps. Keep the efforts to approximately 20 seconds, 30 seconds if it’s Double-unders. 2) 15 minute AMRAP: 10 Push-ups 15 Abmat Sit-ups 20 Kettlebell Swings 35/26 Extra Work: 3) Planks: 3 sets of Front, Left, Right, Rest x :30 If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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