Champlain Valley CrossFit – Fitness: Tuesday, April 11th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 2 Sumo Deadlifts @ 60-70% + Purple + Orange Bands Station 2 – 3/side Hurdle 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) 6-12-18-24-30 – AQAP: Ball Slams 40/30 Wall Balls 14/8 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, April 10th, 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) 21-15-9 – AQAP: D-Ball Over the Shoulder 70/50 400m Run Extra Work: 3) Sled Drag: 400m @ Bodyweight This should be smooth and steady, not for time. If you can’t keep yourself moving then scale the weight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, April 10th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Pre Class: 1) Row – 3 sets of: 500-400-300-200-100m @ 2K Pace 30 seconds Rest between distances, 3 minutes rest between sets. 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) 21-15-9 – AQAP: Squat Clean 135/95 400m Run Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. Perform all reps on 1 side before switching to the other. 5) Dumbbell Stiff Leg Deadlift: 3 sets of 20 Rest 90-120 seconds between sets. Heavy…
Champlain Valley CrossFit – Sport: Monday, April 10th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 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. 2) 21-15-9 – AQAP: Squat Clean 95/65 400m Run Extra Work: 3) Sled Drag: 400m @ Bodyweight This should be smooth and steady, not for time. If you can’t keep yourself moving then scale the weight. 4) Row – 3 sets of: 500-400-300-200-100m @ 2K Pace 30 seconds Rest between distances, 3 minutes rest between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, April 8th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 4 x 5 minute AMRAP – 2 minute Rest: 40 Double-unders 30 Abmat Sit-ups 20 Shoulder-to-Overhead 95/65 10 Front Squats 95/65 Each 5 minute AMRAP starts back at rep #1 on the Jump Rope. Extra Work: 2) Handstands: 10 minute 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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