Champlain Valley CrossFit – Competition: 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. Pre Class: 1) Row: 30 x :30 @ HARD/:30 @ EASY Percentage refers to wattage output. The goal for this should be consistent pacing for all 30 intervals, your easy should be 50% of your hard.. For instance rowing 400 watts for your work (1:35.6 pace), and 200 watts for your Easy (2:00.5 pace). Pace/Wattage calculator at the link below. WOD: 2) 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. 3) 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…
Champlain Valley CrossFit – Fitness: 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) 10 minute AMRAP: 10 Burpees 20 Kettlebell Deadlifts 53/35 30 Air Squats 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 have a heart rate monitor goal should be to stay in…
Champlain Valley CrossFit – Competition: Saturday, February 18th, 2017
* The Open Is Coming HERE WOD: 1) AQAP: 27 Thrusters 95/65 27 Calories Rowed 21 Thrusters 135/95 42 Calories Rowed 15 Calories 185/135 45 Calories Rowed 9 Thrusters 225/155 36 Calories Rowed Rest as needed. 2) 3 rounds AQAP: 9 Muscle-ups 12 Power Snatch 115/75 15 Bar Facing Burpees Rest as needed. 3) 40-30-20-10 – AQAP: Kipping Handstand Push-ups Dumbbell Box Step-ups 50/35 @ 24/20 Alternate legs each rep. 4) Pull Complex: 5 Strict Pull-ups + 4 Pull-ups + 3 Chest-to-bar Pull-ups + 2 Bar Muscle-ups Rest 2-3 minutes between sets. 5) Strict Ring Dips: 3 sets of Max Reps Rest 3 minutes between sets. 6) L-Sit: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, February 18th, 2017
* The Open Is Coming HERE WOD: 1) 3 rounds for Max Reps: 3 minute AMRAP: 6 Thrusters 95/65 12 Box Jump Overs 24/20 Rest 2 minutes 3 minute AMRAP: 10 Power Snatch 95/65 10 Calories Row/Ski/Bike Alternate between the two 3 minute AMRAP’s for a total of 3 x 3 minute AMRAP of each Couplet. Record scores for each piece. Extra Work: 2) Ring Dips: 10 minute EMOTM Kipping, strict, assisted. Pick a rep range you can maintain for all 10 sets. 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
Champlain Valley CrossFit – Fitness: Saturday, February 18th, 2017
* The Open Is Coming HERE WOD: 1) 3 rounds for Max Reps: 3 minute AMRAP: 6 Thrusters 65/45 12 Box Jump Overs 24/20 Rest 2 minutes 3 minute AMRAP: 20 Deadlifts 65/45 10 Calories Row/Ski/Bike Alternate between the two 3 minute AMRAP’s for a total of 3 x 3 minute AMRAP of each Couplet. Record scores for each piece. Extra Work: 2) 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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