Champlain Valley CrossFit – Sport: Tuesday, March 7th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Muscle Snatch: 2 Reps Every 1:00 x 5 sets Start at a light weight. Use this as positioning and focus work to build into your Snatches. Reset at the floor between reps. Build as heavy as deemed fit. 2) Snatch + Overhead Squat: Every 1:00 x 10 sets This should be done as a continuation of your Muscle Snatches starting at 5:00 on the clock. All Snatches are full Squat. Build as heavy as deemed fit. 3) Snatch Pull: 3 Reps Every 2:00…
Champlain Valley CrossFit – Fitness: Tuesday, March 7th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Movement 1 – 2 Speed Deadlifts @60-70% of 1RM Movement 2 – 5 High Box Jumps Movement 3 – 10-20 Calorie Row For all three movements, efforts should be fixed, they should not change for the 7 rounds. Goal for the Deadlifts is to move the bar as fast as possible. They shouldn’t be heavy, the goal should be speed. Box Jumps work on something high, again focusing on that aggressive hip extension. For the Row pick an…
Champlain Valley CrossFit – Competition: Tuesday, March 7th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) 21 minute EMOTM: Movement 1 – 10-20 Calories Ski Erg Movement 2 – 5 Toes-to-bar + 10 Push-ups + 15 Air Squats Movement 3 – 1/side Kettlebell Turkish Get-up 70/53 Scale reps/loading as needed to get maintainable output for all 7 rounds. WOD: 2) Muscle Snatch: 2 Reps Every 1:00 x 5 sets Start at a light weight. Use this as positioning and focus work to build into your Snatches. Reset at the floor between reps. Build as heavy as deemed fit….
Champlain Valley CrossFit – Fitness: Monday, March 6th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Reps Warm-up as needed. Pick weights that you’re going to maintain for all sets of 7, 5, and 3. We will do a short linear periodization piece here adding loading each week. Weights should not be crushing or maximal. 2) 10 minute AMRAP: 15 D-Ball Over Shoulder 70/50 15 Burpees Extra Work: 3) Sumo Stance Good Morning: 3 sets of 12 Rest…
Champlain Valley CrossFit – Competition: Monday, March 6th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) Row: 5:00 ON/5:00 OFF 4:00 ON/4:00 OFF 3:00 ON/3:00 OFF 2:00 ON/2:00 OFF 1:00 ON/1:00 OFF For this piece row on the Wattage setting. Start at a moderate maintainable pace. Your OFF is active and should be done at 50% of the workout wattage. Your goal is to add 50/35 Watts to your pace for each interval. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps @ 65-70% Sets 4-6 – 3 Reps @ 75-80% Sets 7-9 –…
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