Champlain Valley CrossFit – Sport: Monday, February 26th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 2) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 3) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row/Run 20 seconds Rest 40 seconds Medball Squat Cleans 30/20 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Assault Bike – 5 sets of: 5 rounds of… 20 seconds Easy 20 seconds Moderate…
Champlain Valley CrossFit – Fitness: Monday, February 26th 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 2) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 3) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row/Run 20 seconds Rest 40 seconds Medball Squat Cleans 20/14 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 10/side Rest 90-120 seconds between sets. Perform all reps…
Champlain Valley CrossFit – Competition: Saturday, February 24th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Every 5:00 x 5 sets: 10 Thrusters 135/95 50 Double-unders 5 Burpee Muscle-ups Scale as needed. Keep track of time and attempts to complete. 2) 3 rounds AQAP: 15/10 Calories Assault Bike 50ft Double Dumbbell Overhead Walking Lunges 50/35 15/10 Calorie Assault Bike 50ft Handstand Walk Perform Lunges and Handstand Walk in 25ft stretches with turn-around. Handstand walk must be completed in 5ft increments, kicking up hands behind the starting line and traveling at least 5ft for a rep. 3) Back Squat: 3 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build heavy, but no maximal. 4) Front Squat: 3 sets of 2 Warm-up as needed. Rest…
Champlain Valley CrossFit – Sport: Saturday, February 24th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1a) 7 minute AMRAP: 7 Pull-ups 21 Air Squats Rest 3 minutes 1b) 7 minute AMRAP: 7 Burpees 21 Kettlebell Swings 53/35 Rest 3 minutes 1c) 7 minute AMRAP: 15 Air Squats 12 Kettlebell Swings 53/35 9 Pull-ups 6 Burpees Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, February 24th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1a) 7 minute AMRAP: 7 Ring Rows 21 Air Squats Rest 3 minutes 1b) 7 minute AMRAP: 7 Burpees 21 Kettlebell Swings 35/26 Rest 3 minutes 1c) 7 minute AMRAP: 15 Air Squats 12 Kettlebell Swings 35/26 9 Ring Rows 6 Burpees Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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