Champlain Valley CrossFit – Sport: Monday, February 16th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 10 Burpee-to-target 15 Kettlebell Swings 53/35 20 Wall Balls 20/14 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. 4) GHD Sit-ups: 3 sets of 15-30 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, February 14th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 20 minute AMRAP: 30 Deadlifts 95/65 20 Front Rack Lunges 95/65 10 Toes-to-bar Extra Work: 2) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) Strict Pull-ups: 4 sets of 6-10 reps Rest 90-120 seconds between sets. Load as able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=xS6NTz3qXNw After programming the standing triple jump yesterday, I looked at some videos on Youtube and thought this was pretty damn amazing to watch. https://www.youtube.com/watch?v=xS6NTz3qXNw
Champlain Valley CrossFit – Sport: Friday, February 13th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Snatch: 8 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 6 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 3 rounds for Max Reps: 60 seconds Max Calories Rowed 30 seconds Rest 60 seconds Max Kettlebell Swings 53/35 30 seconds Rest 60 seconds Max Rope Climbs 15ft 30 seconds Rest Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Rebounding Box Jumps: 10 minutes Practice Only work within the height that you can rebound. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Getting you ready for the Open!
Champlain Valley CrossFit – Sport: Thursday, February 12th, 2015
* Hoodie and T-Shirt Order HERE ** The Open Is Coming HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts,…
Champlain Valley CrossFit – Sport: Wednesday, February 11th, 2015
* The Open Is Coming HERE WOD: 1) Jerk Complex: 1 Complex Every 90 seconds for 12 sets 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Start around 60% of your 1RM Push Press, build as heavy as deemed fit. 2) AQAP: 90 Wall Balls 20/14 60 Shoulder-to-Overhead 95/65 30 Burpee Lateral Bar Hops Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Row: 4 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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