Champlain Valley CrossFit – Sport: Saturday, February 25th, 2017
* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) 4 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Toes-to-bar Extra Work: 2) Push-ups: 100 for time Keep track of time and attempts to complete. 3) Band Pull Aparts: 100 not for time Focus on positioning and activation. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, February 25th, 2017
* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) 4 rounds AQAP: 400m Run 30 Wall Balls 14/8 20 Knees-up Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning and activation. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, February 24th, 2017
* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) “Open 17.1”- AQAP: 10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 50/35 15 Burpee Box Jump Overs 24/20 Rest as needed. 2) Snatch Pull + Snatch + Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. No dropping the bar between reps, go T+G between the Pull and Snatch. Use straps if you need them/have them. 3) Clean + 3 Jerks: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy…
Champlain Valley CrossFit – Sport: Friday, February 24th, 2017
* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading. 2) Front Squat: 5 Reps every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading. 3) AQAP: 10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 35/25 15 Burpee Box Jump Overs 24/20 Extra Work: 4) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Kipping Pull-up: 10 minutes Practice Work on any facet of Kipping Pull-ups. For results post detailed…
Champlain Valley CrossFit – Fitness: Friday, February 24th, 2017
* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading. 2) Front Squat: 5 Reps every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading. 3) 15 minute AMRAP: 10 Burpees 15 Ball Slams 40/30 20 Box Jumps 24/20 Extra Work: 4) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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