Champlain Valley CrossFit – Competition: Wednesday, February 22nd, 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) Jerk: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and climb accordingly. 2) Snatch Push Press + Support: 4 x 3 + :20 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) 28 minute EMOTM: Movement 1 – 10 Bar Facing Burpees Movement 2 – 5 Chest-to-bar Pull-ups + 6 Pistol Squats + 7 Box Jump Overs 24/20 Movement 3 – 10-20 Calorie Row Movement 4 – 1 Snatch @ 70-80% For movements 1-3 pick/scale output so you can maintain for the 7 rounds. Snatch play by feel, do not try and max out,…
Champlain Valley CrossFit – Competition: Tuesday, February 21st, 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. Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike Movement 2 – 1-3 Muscle-ups Pick a rep range for both movements you can maintain for all 10 rounds. The goal for the Muscle-ups is no volume, but skill. Focus on the skill of the movement, maximizing the kip out for the dip, keeping your body hollow as long as possible, etc. etc. At no time should the Muscle-ups feel fatiguing. WOD: 2) Snatch: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep. 3) Clean…
Champlain Valley CrossFit – Fitness: Tuesday, February 20th, 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) 21 minute EMOTM: Movement 1 – 5 Deadlifts Movement 2 – 15 Russian Kettlebell Swings Movement 3 – 3/side D-Ball Bear Hug Alternating Lunges Warm-up as needed. For the Deadlift reference your last 2 weeks of loading. Start at a moderate weights and climb. For both the Swings and Lunges pick a weight that is difficult but manageable for the 7 rounds. 2) 8 minute AMRAP: 20 Ball Slams 40/30 80 Single-unders Extra Work: 3) 3 rounds not for time: 50ft Crab Walk 50ft Bear Crawl 50ft Inch Worm 50ft Alligator Crawl Focus on your positioning and use this to work on your mobility. For results post detailed weights,…
Champlain Valley CrossFit – Sport: Tuesday, February 21st, 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) Snatch: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep. 2) Clean and Jerk: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Drop and reset between reps. 3) 8 minute AMRAP: 20 Alternating Single Arm Dumbbell Snatch 35/25 40 Double-unders Extra Work: 4) Rope Climb: 10 minute EMOTM Pick a rep quantity you can maintain for all 10 minutes. If you don’t have a proficient Rope…
Champlain Valley CrossFit – Sport: Monday, February 20th, 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 Back 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 1/30/17 for loading. 2) Back 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 1/30/17 for loading. 3) AQAP: 21 Power Cleans 95/65 21 Bar Facing Burpees 15 Hang Squat Cleans 95/65 15 Bar Facing Burpees 9 Squat Cleans 95/65 9 Bar Facing Burpees Extra Work: 4) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20 Perform this at a smooth and steady aerobic pace, if you…
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