Champlain Valley CrossFit – Fitness: Tuesday, April 8th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Clean Pull: 12 sets EMOTM x 2 reps The goal should be to do these at your max clean weight and above, depending on your level of proficiency with the Clean it may be higher. 2) Hang Power Clean: 12 sets EMOTM x 2 reps Start at roughly 60% of your 1RM Hang Power Clean. Build as heavy as deemed fit. No dropping the bar between reps. 3) 10 minute AMRAP: 40 Single-unders 10 Ring Rows 5 Burpees Extra Work: 4) Hollow Position: Accumulate 2 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 – Competition: Monday, April 7th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. All lifts full squat. 2) Clean and Jerk 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. All lifts full squat and Split Jerk. Class: 3) Back Squat: 5 @60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. https://www.youtube.com/watch?v=ekA1jW2FHXA 5) 15-12-9 – AQAP: Thrusters 135/95 Jump Over the Box 30/24 Post Class: 6) Pistol Squats: 4 sets of 10 Alternating Rest 90 seconds between sets. Focus should be on speed….
Champlain Valley CrossFit – Sport: Monday, April 7th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 75% and up. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 70% and up. https://www.youtube.com/watch?v=ekA1jW2FHXA 3) 15-12-9 – AQAP: Thrusters 95/65 Jump Over the Box 24/20 Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any variation/facet of a Pistol Squat. 5) Hip Extension: 4 sets of 12 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
Champlain Valley CrossFit – Fitness: Monday, April 7th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 75% and up. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 70% and up. https://www.youtube.com/watch?v=ekA1jW2FHXA 3) 15-12-9 – AQAP: Thrusters 65/45 Jump Over the Box 24/20 Extra Work: 4) Hip Extension: 4 sets of 12 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
Champlain Valley CrossFit – Competition: Saturday, April 5th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE WOD: 1) 20 minutes EMOTM: Odd, 1 x Rope Climb 15ft, Even, Handstand Push-ups Pick a rep count you can maintain for the HSPUs. If you’ve got a good Rope Climb focus on the speed getting up and down. 2) Clean and Jerk: 10 sets EMOTM x 1 Rep Start around 60% of your 1RM. Build up as deemed fit. All lifts full Squat and Split Jerk. 3) 3 rounds – 5 minutes Work – 2 minutes Rest: 10 Overhead Squats 115/75 15 Box Jumps 24/20 20 Kettlebell Swings 70/53 AMRAP each 5 minute round. Each new cycle start over at Overhead Squat #1. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Good Morning: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus…
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