Concept Cardio: Thursday, January 23rd, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 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…
Competition: Thursday, January 23rd, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Swim: 1) AQAP: 1 mile For time, set a benchmark time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Wednesday, January 22nd, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Jerk Work: A – 3 sets of 3 Tall Split Jerk B – 3 sets of 3 Push Press @ 70-80% C – 3 sets of 3 Split Jerk @ 75-85% Rest 90-120 seconds between sets. Use part A as skill/warm-up work. Pick loading based on feel. 2) 5 sets of: 5 Bench Press 10 Supianted Grip “L” Pull-ups 50ft Zig Zag Handstand Walk Rest 2-3 minutes between sets. Bench and Pull-ups should both be performed at a loading/assistance that allows you to perform the movements unbroken. Use cones or plates for the Handstand Walk Zig-Zag. 3) Log Clean and Shoulder-to-Overhead: 15 minutes to Build to a Heavy Single Be strict with the time. Don’t spent 30-40 minutes with this. Set some plates, start with the…
Power: Wednesday, January 22nd, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Bench Press: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 75% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Push-ups Even – V-Ups Focus on position and range of…
Sport: Wednesday, January 22nd, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 second Active Hollow Hang from Pull-up Bar 20 Supinated Grip High-Bar Banded Rows 10 V-Ups Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 6 Mixed Grip Strict Pull-ups Add load/assistance as deemed fit. 1c) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Behind the Neck Split Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. 1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Dumbbell Bench Press Even – Alternating Dumbbell Plank Rows Pick a loading and use the same weights for both movements. 1e) 32:00…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
