Champlain Valley CrossFit – Fitness: Wednesday, June 27th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 0:00 – 14:00 – Every 2:00 x 7 sets: 12 Push-ups + 12 Box Jumps 24/20 + 12 V-Ups Use this as an opportunity to work on movement quality. Push-ups should be done unbroken so scale as needed, either knees or volume. Box Jumps use this as an opportunity to work on rebounding even if it means going to a lower box. Don’t race through this, but move with intent between movements. 2) 14:00 – 28:00 – Every 2:00 x 7 sets: 3 Push Press + 6/side Single Arm Dumbbell Row Push Press build to a heavy triple for the day. Dumbbells Rows perform in the Bent Over position without support from the other arm. 3) 28:00…
Champlain Valley CrossFit – Sport: Tuesday, June 26th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: 2 Snatch High-Pulls + Below the Knee Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 2) Every 1:30 x 7 sets: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 3) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Extra Work: 4) Single Arm Farmers Carry: 6 sets of 50ft/side Rest 90-120 seconds between arms. Heavy as possible while moving unbroken….
Champlain Valley CrossFit – Competition: Tuesday, June 26th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 1/side Kettlebell Turkish Get-up 3 – 50ft/side Single Arm Front Rack Carry Pick efforts you can maintain for all 7 sets. Front Rack Carry can be done with Kettlebell or Dumbbell. 2) Every 1:30 x 7 sets: 2 Snatch High-Pulls + Below the Knee Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 3) Every 1:30 x 7 sets: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as…
Champlain Valley CrossFit – Fitness: Tuesday, June 26th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 21 minute EMOTM: 1 – 5 Deadlifts 2 – 50m Sled Drag 3 – 30 second Hollow Hold Warm-up as needed. Perform the Deadlifts at T+G or from a Dead Stop, pick what you need to work on the most. Sled Drag should be somewhere around your bodyweight. Scale time on the Hollow Hold as needed. 2) 3 rounds AQAP: 400m Run 21 Kettlebell Swings 35/26 12 Ring Rows Extra Work: 3) Hand-Over-Hand Sled Pull: 4 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, June 25th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Back Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Don’t try and crush yourself with loading today. We haven’t squatted below parallel heavy for volume for 8 weeks so be mindful of that. Build weight as deemed fit, all sets today should have plenty of additional reps left in the tank. 2) Front Rack Reverse Lunges: 8/side Every 2:30 Start light, again, don’t crush yourself. We’ll be working reverse lunges in different formats for the next 8 weeks. Alternate Legs each rep. 3) 3 rounds AQAP: 75 Double-unders 25 Burpees Extra Work: 4) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Assault Bike: 21/15 Calories Every 3:00 x 10 sets Sprint efforts, hit them hard. If you’re starting…
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