Champlain Valley CrossFit – Fitness: Tuesday, August 30th, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 21 minute EMOTM: 1 – 10-20 Calorie Row 2 – 10 Barbell Good Mornings 3 – 5 High Box Jumps For the Row and Good Morning, pick capacity that you can maintain for all 7 rounds. For the Box Jumps start at a moderate height and build as deemed fit, be smart! 2) 7 minute AMRAP: 10 Ball Slams 40/30 10 Ring Rows Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet/skill to develop a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, August 30th, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM Pre Class: 1) 20 minute EMOTM: Odd – 20/15 Calories Rowed Even – 10 Box Jump Overs 24/20 + 10 Kipping Handstand Push-ups Pick output you can maintain for all 10 rounds. If you fail a round, take a minute off and pick back-up with a slightly reduced rep scheme. WOD: 2) Power Snatch: 3 T+G Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them/have them. 3) Power Clean + Push Jerk: 3 T+G Reps Every 2:00 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) “Open 16.3” – 7 minute AMRAP: 10 Power…
Champlain Valley CrossFit – Sport: Tuesday, August 30th, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) Snatch + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Clean + Hang Power Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 7 minute AMRAP: 10 Power Snatch 75/55 5 Chest-to-bar Pull-ups Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet/skill to develop a Rope Climb. 5) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 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 – Competition: Monday, August 29th, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM Pre Class: 1) Run: 10 minutes Easy, 30 seconds Hard, 30 seconds Rest 9 minutes Easy, 30 seconds Hard, 30 seconds Rest 8 minutes Easy, 30 seconds Hard, 30 seconds Rest And so on down until 1 minute Easy pace should be around a heart rate of 180-your age. Hard pace should be at your mile PR pace. Workout courtesy of Chris Hinshaw. Workout total time is 65 minutes. WOD: 2) Back Squat: @ 0:00 7 Reps @ 3:00 7 Reps @ 6:00 7 Reps @ 9:00 3 Reps @ 11:00 3 Reps @ 13:00 3 Reps @ 15:00 3 Reps Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the…
Champlain Valley CrossFit – Sport: Monday, August 29th, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) Back Squat: @ 0:00 7 Reps @ 3:00 7 Reps @ 6:00 7 Reps @ 9:00 3 Reps @ 11:00 3 Reps @ 13:00 3 Reps @ 15:00 3 Reps Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest. 2) 3 rounds AQAP: 20 Burpees 400m Run 60 Double-unders Extra Work: 3) Single Leg Kettlebell Deadlift 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. 4) Run: 10 minutes Easy, 30 seconds Hard, 30 seconds Rest 9 minutes Easy, 30 seconds Hard, 30 seconds Rest 8 minutes Easy, 30 seconds Hard,…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
