Champlain Valley CrossFit – Sport: Tuesday, April 18th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 2 Hang Muscle Snatch + 2 Overhead Squats: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. 2) Power Snatch + Low Hang Snatch: Every 1:00 x 10 sets Do this as a continuation of Part 1. No dropping the bar between reps. Low Hang is below the knee and is to a full Squat. 3) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets Do this as a continuation of Part 2. Work around 60-70% of your 1RM. Reset on the floor between each rep. 4) 5 rounds AQAP: 18 Box Jump Overs 24/20 12 Knees-to-armpits 6 Power Snatch 95/65 Extra Work: 5) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 6) Rope Climb: 10 minutes…
Champlain Valley CrossFit – Competition: Tuesday, April 18th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Pre Class: 1) 18 minute EMOTM: Station 1 – 150-200m True Form Run Station 2 – 150-200m True Form Run Station 3 – 1 Round Strict Cindy Station 4 – 1 Round Strict Cindy Station 5 – 12-15 Wall Balls 30/20 Station 6 – 12-15 Wall Balls 30/20 This is a 3 round circuit. Scale volume as needed to get maintainable output. WOD: 2) Power Snatch: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 3) Power Clean + Push Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 4) 5 rounds AQAP: 18 Box Jump Overs 24/20 12 Toes-to-bar 6 Power Snatch 135/95 Extra Work: 5) 5 rounds AQAP: 3 Strict Muscle-ups 100m Kettlebell Farmers Carry 70/53 Scale as needed. 6) Strict Deficit Handstand Push-up: 10…
Champlain Valley CrossFit – Fitness: Tuesday, April 18th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 2 Sumo Deadlifts @ 60-70% + Red Bands Station 2 – 5 High Box Jumps 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. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent. 2) 10 minute AMRAP: 12 Box Jump Overs 24/20 12 Knees-ups 12 Ball Slams 40/30 Extra Work: 3) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, April 17th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) AQAP: 200 Single-unders 75 Air Squats 50 D-Ball Over the Shoulder 70/50 Extra Work: 3) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, April 17th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Extra Work: 1) Row: 20 x 250m Rest 60 seconds between efforts. Goal is maintainable efforts. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 3) AQAP: 200 Double-unders 100 Air Squats 50 Power Cleans 135/95 Extra Work: 4) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other. 5) Safety Bar Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Load as deemed fit. 6) Sled Drag:…
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