Category: Sport

Champlain Valley CrossFit – Sport: Saturday, August 9th, 2014

Class: 1) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 20 Shoulder-to-Overhead 95/65 Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Champlain Valley CrossFit – Sport: Friday, August 8th, 2014

Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2, Cycle 3 and now Cycle 4. Last set should be Touch-and-Go, if you are to pause, you must pause at the Hang position. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 4 Power Snatch 115/73 7 Chest-to-bar Pull-ups 10 Alternating Front Rack Lunges 115/73 Extra Work: 4) Double-unders: 10 minutes Practice If you have a consistent 75 Unbroken, work on something else. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments To the CVCF family,My first CrossFit games has ended and I wanted to…

Champlain Valley CrossFit – Sport: Thursday, August 7th, 2014

Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 200m Run w/Slam Ball 40/30 15 Ball Slams 40/30 10 Medball Front Squats 40/30 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Champlain Valley CrossFit – Sport: Wednesday, August 6th, 2014

WOD: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a negative after maxing out your reps. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Clean and Jerks 115/75 400m Run Extra Work: 4) Ring Dips: 10 minutes Practice Work on the kip, or if you don’t have the strength for a single strict Ring Dip, work on that. 5) Hip Extension: 3 sets of 20-30 reps Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work…

Champlain Valley CrossFit – Sport: Tuesday, August 5th, 2014

WOD: 1) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 8 minute AMRAP: 8 Pull-ups 8 Box Jumps 30/24 8 Burpees Extra Work: 4) Strict Chin-up: 4 sets of 8-10 reps Rest 2 minutes between sets. Add load/assistance as needed. 5) Run: 6 x 400m Rest 2 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