Champlain Valley CrossFit – Competition: Wednesday, November 30th, 2016
WOD: 1) 3 Push Press + 2 Push Jerk + 1 Split Jerk: 5 sets Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 4) 30 minute EMOTM: Minute…
Champlain Valley CrossFit – Sport: Wednesday, November 30th, 2016
WOD: 1) Push Press: 5 reps Every 1:30 x 7 sets Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit. Perform this from the floor. 2a) 5 minute AMRAP: 30 Kettlebell Swings 70/53 30 Box Jump Overs 24/20 Rest 2 minutes 2b) 5 minute AMRAP: 20 Kettlebell Swings 70/53 20 Box Jump Overs 24/20 Rest 2 minutes 2c) 5 minute AMRAP: 10 Kettlebell Swings 70/53 10 Box Jump Overs 24/20 Because of the relatively high volume of Box Jumps through this workout, we encourage you step-down for some or all of the reps, especially if you have any ankle or achilles issues. Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 4) Bottoms Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Fitness: Wednesday, November 30th, 2016
WOD: 1) Push Press: 5 reps Every 1:30 x 7 sets Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit. Perform this from the floor. 2a) 5 minute AMRAP: 30 Kettlebell Swings 35/26 30 Box Jump Overs 24/20 Rest 2 minutes 2b) 5 minute AMRAP: 20 Kettlebell Swings 35/26 20 Box Jump Overs 24/20 Rest 2 minutes 2c) 5 minute AMRAP: 10 Kettlebell Swings 35/26 10 Box Jump Overs 24/20 Because of the relatively high volume of Box Jumps through this workout, we encourage you step-down for some or all of the reps, especially if you have any ankle or achilles issues. Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, November 29th, 2016
WOD: 1) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. All Snatches are full Squat. Pause Overhead Squat should be for 3 seconds. 2) Clean + 2 Jerks: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. Build as heavy as deemed fit. Jerks should both be Split. 3) 3 rounds AQAP: 30 Knees-to-armpits 15 Dumbbell Squat Cleans 35/25 Extra Work: 4) Farmers Carry: 400m Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete. 5) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, November 29th, 2016
WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start at 70% of your 1RM, or heavier than 4 weeks ago if you did this. Build as heavy as deemed fit. 2) Alternating Jumping Lunges: 5/side Every 2:00 x 5 sets The goal for this movement should be maximum height. Don’t just do a little hop and switch your feet, jump as high as possible changing sides in the air and then repeat, this is a total of 10 reps. No weight should be used. 3) 10 minute AMRAP: 30 Abmat Sit-ups 15 Dumbbell Front Squats 25/15 Extra Work: 4) Farmers Carry: 400m Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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