Champlain Valley CrossFit – Sport: Monday, August 15th, 2016
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: 50 Double-unders 21 Deadlifts 135/95 12 Bar Facing Burpees Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, August 15th, 2016
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: 100 Single-unders 21 Kettlebell Deadlifts 70/53 12 Burpees Extra Work: 4) Hip Extension: 3 sets of 20 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, August 13th, 2016
* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 3 rounds AQAP: 800m Run 30 Medball Squats 40/30 30 Knees-up 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
Champlain Valley CrossFit – Competition: Saturday, August 13th, 2016
* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 10 minute AMRAP: 10 Clean and Jerks 135/95 10 Clean and Jerks 185/135 10 Clean and Jerks 225/155 10 Clean and Jerks 275/185 Max Clean and Jerks 315/205 These are anyway, anyhow. Rest 10 minutes. 2) 3 rounds AQAP: 9 Squat Snatch 135/95 15 Strict Handstand Push-ups 400m Run Rest 10 minutes 3) AQAP: 50 Wall Balls 30/20 25 Toes-to-bar 40/30 Calories Assault Bike 20 Toes-to-bar 30 Alternating Overhead Lunges 165/115 15 Toes-to-bar Rest 10 minutes 4) 10 minute EMOTM Strict Ring Pull-up + Strict Muscle-up + Strict Dip You pick the reps, something you can maintain for all 10 sets. 5) Legless Rope Climb + Rope Climb: 5 sets Rest 90-120 seconds between sets. No dropping…
Champlain Valley CrossFit – Sport: Saturday, August 13th, 2016
* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 3 rounds AQAP: 800m Run 30 Overhead Squats 95/65 30 Toes-to-bar Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 3) Farmers Carry: 400m for time Keep track of time and attempts to complete. Heavy as possible, but keep it under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
