Champlain Valley CrossFit – Fitness: Monday, November 14th, 2016
* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Every 3:00 x 6 sets: 4 Front Squats + 6 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 10 reps. The transition between Front and Back Squat should be as quick as possible. Build as heavy as deemed fit. 2) 10 minute Up Ladder: 3 D-Ball Over Shoulder 70/50 50 Single-unders Jump rope is fixed. Workout goes 3+50, 6+50, 9+50, and so on until…
Champlain Valley CrossFit – Competition: Saturday, November 12th, 2016
WOD: 1) 4 minute AMRAP: 20 Chest-to-bar Pull-ups 50 Double-unders 15 Squat Snatch 95/65, 13 @ 135/95, 11 @ 185/135, 9 @ 205/145, 7 @ 225/155 This workout is the same setup as 16.2. You have 4 minutes to complete the first round of the workout which ends with 15 Squat Snatch @ 95/65. If you complete the 15 Snatch in under 4 minutes you earn another 4 minutes to then try and get through another round. You may start work on the next round immediately. Each round the loading on the Snatch goes up and the rep count goes down. Total time that can be earned is 20 minutes, like 16.2, if you make it to the 5 round then the workout becomes a for time workout not an AMRAP. 2) 4 rounds AQAP: 1000m Assault Bike 21 Wall Balls 30/20 15 Bar Facing…
Champlain Valley CrossFit – Sport: Saturday, November 12th, 2016
WOD: 1) 25 minute AMRAP: 25 Wall Balls 20/14 25 Push-ups 25 Kettlebell Deadlifts 135/95 Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar. 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, November 12th, 2016
WOD: 1) 25 minute AMRAP: 25 Wall Balls 14/8 25 Push-ups 25 Kettlebell Deadlifts 53/35 Extra Work: 2) Superman/Hollow Bar Kips: 10 minutes Practice Work on your kips and bar positioning. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, November 11th, 2016
WOD: 1) Front Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 1 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps Warm-up as needed. Reference 10/14/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side @ 20:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 10 minute AMRAP: 20 Knees-to-armpits 5 Squat Cleans 135/95 Extra Work: 4) Band Pull-aparts: 100 not for time Focus on position and activation, not speed. Switch between over and underhand every 10 reps. 5) Sled Drag: 400m @ Bodyweight…
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