Champlain Valley CrossFit – Fitness: Wednesday, April 26th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) 0:00-12:00 – Every 4:00 x 3 sets: 400m Run 10-25 Knees-up The goal here should be to work on large unbroken sets. Pick a movement scaling that you can complete some large capacity. You should have 60-90 seconds Rest after each set. 2) 12:00-15:00 – Max Reps: Push-ups Perform from Knees or Plank. Focus on nice positioning. Rest 1 minute after this. 3) 16:00-19:00 – Max Reps: Burpee Lateral Bar Hops Must be a two footed jump over the bar. Ret 2 minutes after this. 4) 21:00-31:00 – EMOTM: 2 Thrusters Performed from the floor. Build as heavy as deemed fit. First rep can be a Squat Clean. Rest 2 minutes after your last set. 5) 33:00-40:00 – 7 minute Up Ladder: 3 Pull-ups 3 Shoulder-to-Overhead 65/45 Rep…
Champlain Valley CrossFit – Competition: Wednesday, April 26th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Deadlift: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pull from a Dead Stop each rep. 3) For Max Reps: 45 seconds T+G Squat Snatch 135/95 2:15 Rest 45 seconds T+G Squat Snatch 155/105 2:15 Rest 45 seconds T+G Squat Snatch 165/115 2:15 Rest 45 seconds T+G Squat Snatch 185/135 Scale loading as needed. 4) 4 rounds: 20 Chest-to-bar Pull-ups 20 Bar Facing Burpees 20/15 Calories Assault Bike Rest 5 minutes Keep track of time to complete each round. 5) Overhead Yoke Carry: 6 sets of 50ft Rest 90-120 seconds between sets. Heavy as possible. 6) Strict…
Champlain Valley CrossFit – Sport: Tuesday, April 25th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) 2 Hang Muscle Clean + 2 Push Press: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Hang Power Clean + Hang Squat Clean + Jerk: Every 1:00 x 10 sets Continue on a running clock from Part 1 and continue building loading. No dropping the bar between Cleans. 3) Hang Clean High-Pull: 5 Reps Every 2:00 x 3 sets Perform this as a continuation of your Clean Complex. Reference two weeks ago for loading or start around 60% of your 1RM Clean. 4) 10 minute AMRAP: 20 Kettlebell Swings 53/35 40 Double-unders Extra Work: 5) Handstand Push-ups: 10 minutes Practice Strict or Kipping. Perform an EMOTM if you have them. 6) Waiters Walk: 6 x…
Champlain Valley CrossFit – Competition: Tuesday, April 25th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets. Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 20 Kettlebell Swings 70/53 40 Double-unders Extra Work: 4) AQAP: 20-18-16-14-12-10-8-6-4-2 Calories Ski Erg 1-2-3-4-5-6-7-8-9-10 Strict Handstand Push-ups Scale as needed. 5) Peg Board: 1 Rep Every 1:00 x 10 sets Scale time as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, April 25th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 2 Sumo Deadlifts @ 60-70% + Blue Bands Station 2 – 5/side Alternating Jumping Lunges Station 3 – 10-20 Calorie Row For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Jumping lunges don’t just focus on switching your feet quick but jumping as high as possible. Calorie Row reference the last 4 weeks for output, be consistent. 2) 10 minute AMRAP: 20 Kettlebell Swings 35/26 50 Single-unders Extra Work: 3) Waiters Walk: 6 x 50m Rest 60 seconds between sides. Perform with Kettlebells. For results post detailed weights, reps, times, thoughts,…
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