Champlain Valley CrossFit – Competition: Wednesday, April 12th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Behind the Neck Jerk: 7 set of 3 Warm-up as needed. Perform in Jerk Grip. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 2) Overhead Squat: Establish a 3RM from the Floor Warm-up as needed. Rest as needed between attempts. 3) 2 Clean Pulls + 2 Hang Clean Pulls: 3 sets @ 100% Warm-up as needed. Reset between the Clean Pulls from the floor. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) AQAP: 12 Squat Clean Thrusters 185/135 75 Double-unders 9 Squat Clean Thrusters 225/155 75 Double-unders 6 Squat Clean Thrusters 245/165 75 Double-unders 3 Squat Clean Thrusters 265/175 Scale as needed. 5) 5 rounds AQAP: 30/20 Calories Assault Bike 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 24/20 Rest 5 minutes Keep track of…
Champlain Valley CrossFit – Fitness: Wednesday, April 12th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 0:00 – 10:00 – Strict Pull-ups: 10 minute EMOTM Reference last week’s band and assistance. If you imploded on your way through this last week, make an effort to pick something more maintainable this week. Minimum of 5 Reps per minute…at the same time if you’re using a band, no more than 5 reps/minute as we want you working the strength spectrum of the movement. 2) 10:00-17:00 – 7 minute Up Ladder: 3 Shoulder-to-Overhaed 65/45 3 Box Jumps 24/20 Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Rest 3 minutes after this is complete. 3) 20:00-30:00 – Push-ups: 10 minute EMOTM Like the Pull-ups pick an effort that is maintainable in unbroken sets. Scale to a Knee Push-up as needed. Minimum of 5 reps per minute. Rest 3 minutes after Push-ups. 4) 33:00-40:00…
Champlain Valley CrossFit – Sport: Wednesday, April 12th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 0:00 – 10:00 – Strict Pull-ups: 10 minute EMOTM Reference last week’s band and assistance. If you imploded on your way through this last week, make an effort to pick something more maintainable this week. Minimum of 5 Reps per minute…at the same time if you’re using a band, no more than 5 reps/minute as we want you working the strength spectrum of the movement. 2) 10:00-17:00 – 7 minute Up Ladder: 3 Shoulder-to-Overhaed 95/65 3 Box Jumps 24/20 Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Rest 3 minutes after this is complete. 3) 20:00-30:00 – Push-ups: 10 minute EMOTM Like the Pull-ups pick an effort that is maintainable in unbroken sets. Scale to a Knee Push-up as needed. Minimum of 5 reps per minute. Rest 3 minutes after Push-ups. 4) 33:00-40:00 –…
Champlain Valley CrossFit – Sport: Tuesday, April 11th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 2 Muscle Cleans + 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) Power Clean + Hang Squat Clean + Jerk: Every 1:00 x 10 sets This should be done as a continuation of Part 1, starting at 5:00 on the clock. Continuing building loading as deemed fit. 3) Hang Clean High-Pull: 5 Reps Every 2:00 x 10 sets This should be done as a continuation of Part 2, starting at 15:00 on the clock. Start around 60% or so of your 1RM Clean. 4) AQAP: 2-4-6-8-10 Squat Snatch 95/65 6-12-18-24-30 Wall Balls 20/14 Extra Work: 5) Peg Board: 10 minutes Practice Work on any facet of a Peg Board. Hold, Hang, Climb, etc. 6) Single Arm Dumbbell Row: 4 sets of 12/side Rest…
Champlain Valley CrossFit – Competition: Tuesday, April 11th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Pre Class: 1) 18 minute EMOTM: Station 1 – 200m Run Station 2 – 200m Run Station 3 – 1 Round Strict Cindy Station 4 – 1 Round Strict Cindy Station 5 – 2-4 Burpee Muscle-ups Station 6 – 2-4 Burpee Muscle-ups Scale as needed to be able to complete a total of 3 cycles of this with consistent efforts. WOD: 2) Hang Snatch: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Work from whatever position you like, just be consistent through all sets. No dropping the bar between reps. Build as heavy as deemed fit. 3) Hang Clean and Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Work from whatever position you like, just be consistent through all sets. No dropping the bar between reps, bring it from Overhead…
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