Champlain Valley CrossFit – Sport: Wednesday, August 17th, 2016
* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) 20 minute EMOTM: Odd – 6-8 Dumbbell Bench Press Even – 30 Second Hollow Hold Pick Dumbbells that are difficult for you to press for 8 reps to start. By the end you’ll likely drop down to 6 reps from fatigue, adjust weight as needed for appropriate stimulus. If you can’t hold the Hollow Position for 30 seconds, hold as long as you can in the 30 second period. 2) 3 rounds AQAP: 100m Farmers Carry 70/50 20 Toes-to-bar 400m Run Use Dumbbells or Kettlebells, if you’re using Dumbbells absolutely no dropping them on the pavement as it will tear apart the rubber coating….
Champlain Valley CrossFit – Fitness: Tuesday, August 16th, 2016
WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 50m D-Ball Bear Hug Carry Pick a distance you can maintain for the run that takes approximately 45 seconds. For the D-Ball carry in a bear hug style with both arms wrapped around it. 2) 3 rounds AQAP: 35 Wall Balls 14/8 35 Kettlebell Swings 35/26 Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, August 16th, 2016
* This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 50m D-Ball Bear Hug Carry 150/100 Scale loading as needed. Pick output you can maintain for all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds AQAP: 50 Wall Balls 20/14 50 Kettlebell Swings 53/35 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, August 16th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 3 rounds AQAP: 35 Wall Balls 20/14 35 Kettlebell Swings 53/35 Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Hollow Position: 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 – Competition: Monday, August 15th, 2016
* This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break. WOD: 1) Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Reference 7/18/16 for loading. 2) Hip Thrusts: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 3) 3 rounds AQAP: 75 Double-unders 21 Deadlifts 185/135 12 Bar Facing Burpees Extra Work: 4) Dog Sled Push: 8 x 50m Rest 60 seconds between sets. Heavy as possible. These aren’t sprints. These are heavy, slow, grinding pushes…only load as heavy as you are able to keep the sled moving for the entire 50m. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy…
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