Champlain Valley CrossFit – Fitness: Monday, May 7th, 2018
WOD: 1) Back Rack Box Squat: 10-8-8-6-4 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. Reference last week for loading. 2) Single Arm Overhead Kettlebell 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. For this use a single Kettlebell, it should be in the opposing hand…
Champlain Valley CrossFit – Competition: Saturday, May 5th, 2018
WOD: 1) 3 rounds AQAP: 5 Power Snatch 135/95 2 Bar Facing Burpees 4 Power Snatch 155/105 4 Bar Facing Burpees 3 Power Snatch 165/115 6 Bar Facing Burpees 2 Power Snatch 175/125 8 Bar Facing Burpees 1 Power Snatch 185/135 10 Bar Facing Burpees Rest 5 minutes between rounds. Scale as needed. Ideally setup 5 bars to race through. 2) 3 rounds AQAP: 100 Double-unders 50ft Overhead Walking Lunge 185/135 5 Rope Climbs 15ft Scale as needed. 3) AQAP: 800m-400m-200m Run 21-15-9 Thrusters 115/75 15-12-9 Strict Handstand Push-ups Scale as needed. 4) AQAP: 1-2-3…8-9-10 Unbroken Toes-to-bar 1-2-3…8-9-10 Unbroken Chest-to-bar Pull-ups You must come off the bar after every set of each movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, May 5th, 2018
WOD: 1) 20 minute AMRAP: 400m Run 20 Box Jumps 24/20 10 Pull-ups Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk, Push-ups. Hold. 3) Single Arm Dumbbell Row: 4 sets of 20/side Rest 2-3 minutes between sets. Moderate load, keep it strict. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, May 5th, 2018
WOD: 1) 20 minute AMRAP: 400m Run 20 Box Jumps 24/20 10 Knees-up Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, May 4th, 2018
WOD: 1) C2 Bike – Ride Simulation: 0:00 – 10:00 – Easy @ Damper 3 10:00 – 50:00 – 1:30 Moderate Seated/:30 Hard Standing @ Damper 7 50:00 – 60:00 – Easy @ Damper 1 Have fun, it’s a hill climb. 2) Push Press + Jerk: 7 sets Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) Clean Pull + Power Clean + 2 Push Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull. 4) Clean Pull + Clean + 2 Front Squats: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull. 5) AQAP: 100 Wall Balls 30/20 50 Power Cleans 135/95 Scale as needed. 6) Double Kettlebell Front…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
