Champlain Valley CrossFit – Fitness: 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 80 Single-unders Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, August 27th, 2016
WOD: 1) 4 rounds AQAP: 400m Run 21 Box Jump Overs 24/20 12 Front Squats 75/55 3 Rope Sit-to-stand Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE For beginners your most secure option…but also the one that will give you the most rope burn if you’re not protected properly.
Champlain Valley CrossFit – Sport: Saturday, August 27th, 2016
WOD: 1) 4 rounds AQAP: 400m Run 21 Box Jump Overs 24/20 12 Overhead Squats 95/65 3 Rope Climb 15ft Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE For beginners your most secure option…but also the one that will give you the most rope burn if you’re not protected properly.
Champlain Valley CrossFit – Competition: Saturday, August 27th, 2016
WOD: 1) AQAP: 15 Squat Snatch 155/105 12 Squat Snatch 185/135 9 Squat Snatches 225/155 Scale loading as needed…don’t spend more than 15 minutes on this. 2) 3 rounds AQAP: 800m Run 20 Alternating Single Arm Dumbbell Snatch 70/50 10 Muscle-ups Rest 10 minutes 3) 3 rounds AQAP: 2 Legless Rope Climbs 15ft 10 Deadlifts 275/185 20 Bar Facing Burpees Rest 10 minutes 4) AQAP: 30 Strict Handstand Push-ups 30 Kipping Handstand Push-ups Scale as needed. Spend no more than 10 minutes on this. 5) 4-Position Strict Pull-up: 5 sets of 5 Rest 90-120 seconds between sets. Add load if able. 1 second Pause at the Dead Hang, 1/3 way up, 2/3 way up, chin over bar, and pauses at all the same places on the way back down. Focus on maintain a nice hollow position. 6) Ring Push-ups: 4 sets of 15 Rest 90-120 seconds between sets. Add load…
Champlain Valley CrossFit – Competition: Friday, August 26th, 2016
Pre Class: 1) Run: A) 1200m @ Easy Pace – Rest 1 minute B) 4 x 600m (200m Moderate, 200m Fast, 200m Easy) – Rest 1 minute between intervals. Rest 3 minutes after all 4 intervals are done. C) 1200m @ Moderate Pace Pacing… Fast Pacing – Mile PR Pace Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m Easy pacing – Mile PR Pace + 4-5 seconds per 100m Total of 4800m. Workout courtesy for Chris Hinshaw. 2) Snatch: 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. All reps full Squat. Use straps if you need them/have them. 3) Clean + 2 Jerks: Every 2:00 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit. WOD:…
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