Champlain Valley CrossFit – Sport: 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: 100 Double-unders 75 Air Squats 50 Power Cleans 95/65 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. 4) Row: 20 x 250m Rest 60 seconds between efforts. Goal is maintainable efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, April 15th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Air Squats 20 Pull-ups 10 Burpees Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, April 15th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Air Squats 20 Ring Rows 10 Burpees Extra Work: 2) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, April 15th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) AQAP 15 Squat Cleans 245/165 12 Squat Cleans 265/175 9 Squat Cleans 275/185 Scale as needed to make this a Met-con. 2) AQAP: 12-9-6 Muscle-ups 24-18-12 Alternating Dumbbell Squat Snatch 70/50 Rest as needed. 3) 10-8-6-4-2 – AQAP: Deadlifts 405/275 Deficit Handstand Push-up 8″ Rest as needed. 4) 12 minute AMRAP: 200m Run 10 Strict Chest-to-bar Pull-ups 20 Alternating Pistol Squats Rest as needed. 5) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. 6) Sled Drag: 400m Light. Walk out your legs at a moderate to easy pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, April 14th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep. 2) D-Ball Bear Good Morning: 12 Reps Every 2:00 x 5 sets Focus on positioning over load. Keep the ball tight to your belly. Load as deemed fit. 3) AQAP: 15 Dumbbell Burpees 25/15 20 Knees-up 25 Dumbbell Power Clean 25/15 30 Knees-up 35 Dumbbell Thrusters 25/15 Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow. Extra Work: 4) Dumbbell Bench Press: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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