Champlain Valley CrossFit – Fitness: Wednesday, May 30th, 2018
WOD: 1) Back Rack Box Squat: 6-6-4-4-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. 2) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Reference 4/30/18 for loading. 3) 10 minute AMRAP: 21 Wall Balls 14/8 12 D-Ball Over the Shoulder 70/50 Extra Work:…
Champlain Valley CrossFit – Sport: Tuesday, May 29th, 2018
WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Hang Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Snatch + Hang Snatch + 2 Overhead Squats Continue to build loading from the first Complex. Build as heavy as deemed fit. 3) 12 minute AMRAP: 30 Kettlebell Swings 53/35 15 Calories Ski/Bike/Row If you didn’t do “Murph yesterday feel free to sub in a 200m Run. Extra Work: 4) Muscle-up: 10 minutes Practice Work on any piece of a Ring Muscle-up. 5) Sled Drag: 400m @ Bodyweight Stimulus is consistent movement. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, May 29th, 2018
WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5-10 Triple-unders 3 – 100ft Heavy Sandbag Carry Pick reps/weights you can maintain for all 7 sets. 2) Every 1:30 x 7 sets: Snatch High-Pull + Hang Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Snatch + Hang Snatch + 2 Overhead Squats Continue to build loading from the first Complex. Build as heavy as deemed fit. 4) Every 8:00 x 4 sets: 30 Kettlebell Swings 70/53 5 Rope Climbs 15ft 15 Calories Assault Bike Keep track of time to complete each round. 5) Sled Drag: 400m @ Bodyweight Stimulus is consistent movement. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, May 29th, 2018
WOD: 1) 21 minute EMOTM: 1 – 50m Farmers Carry 2 – 5 High Box Jumps 3 – 5/side Single Leg Hip Thrusts Warm-up as needed. Work as heavy as possible on the Farmers Carry. We’re going to work this 50m Carry for the next 4 weeks to develop some grip, upper back, and overall carry strength. Box Jump build as high as deemed fit, reset between each rep. Hip Thrusts, no weight, focus on positioning and activation. 2) 12 minute AMRAP: 30 Kettlebell Swings 35/26 15 Calories Ski/Bike/Row If you didn’t do “Murph yesterday feel free to sub in a 200m Run. Extra Work: 3) Ring Dip Support: 10 minutes Practice Work on developing the support position in the Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, May 28th, 2018
*Reminder only 1 class today @ 9:00 AM WOD: 1) AQAP – “Murph”: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. You may partition the Pull-ups/Push-ups/Air Squats as deemed fit…typical pertaining is 20 rounds of 5/10/15. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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