Champlain Valley CrossFit: Thursday, November 21st, 2013
* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling, Even, Movement of Choice Gymnastics Pulling can be any variation of a Pull-up, Ring Row, Muscle-up, or Rope Climb. It is strongly encouraged if you don’t have the strength to do a strict Pull-up that you work on developing that. Work on a strict variation if it is something you don’t typically do. Movement of Choice can be anything you’d like to work on, just work on something you struggle with. 2) 10 minute AMRAP: 10 Kettlebell Swings 70/53 10 Goblet Squats 70/53 Extra Work: 3) Handstand Practice: 10 minutes Work on any facet of a Handstand, Push-up, Walk, Hold, etc. 4) Band Pull-Throughs: 3 x 15 Rest 90 seconds between sets. For results post detailed…
Champlain Valley CrossFit: Wednesday, November 20th, 2013
* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Bench Press: 2-4-6-8-10 Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible. 2) 3 rounds AQAP: 10 Deadlifts 315/205 20 Toes-to-bar 60 Double-unders Sub for Double-unders is 60 Single-unders and 30 Tuck Jumps Extra Work: 3) Sled Drag: 400m Weight should be medium. Goal is consistent movement. 4) V-Ups: 3 x 15-20 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit: Tuesday, November 19th, 2013
* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Snatch Complex: 1 Complex Every 90 Seconds for 10 sets 1 Snatch Complex consists of 1 Power Snatch, 1 Snatch, and 1 Overhead Squat. Starting weight should be 60-70% of your Max Power Snatch weight. Add load as deemed fit. 2) Clean and Jerk Complex: 1 Complex Every 90 Seconds for 10 sets 1 Clean and Jerk Complex consists of 1 Power Clean, 1 Front Squat, and 1 Jerk. Starting weight should be 60-70% of your Max Clean and Jerk. Add load as deemed fit. 3) 8 minute AMRAP: 4 Power Snatch 115/75 8 Pull-ups Extra Work: 4) Run: 3 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. 5) Good Mornings: 3 x 12 Rest 90 seconds between sets. Heavy…
Champlain Valley CrossFit: Monday, November 18th, 2013
* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Hatch Program – Week 12/Day 1 – Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90 seconds between working sets. 2) Hatch Program – Week 12/Day 1 – Front Squat: 5 @65%, 5 @ 70%, 5 @ 75% Rest 90 seconds between sets, including the transition between Back Squat and Front Squat. 3) 3 rounds for Max Reps: 1 minute Row For Calories 30 seconds Rest 1 minute Power Cleans 205/135 30 seconds Rest 1 minute Handstand Push-ups 30 seconds Rest Sub For Handstand Push-ups is Hand Release Push-ups Extra Work: 4) Box Jumps: 3 x 25 @ 24/20 Rest 90 seconds between sets. Focus should be on speed and rebounding. 5) Reverse Hyper: 4 x 15…
Champlain Valley CrossFit: Saturday, November 16th, 2013
WOD: 1) AQAP: 400m Run 30 Handstand Push-ups 30 Power Snatch 95/65 400m Run 20 Handstand Push-ups 20 Power Snatch 95/65 400m Run 10 Handstand Push-ups 10 Power Snatch 95/65 400m Run Sub for Handstand Push-ups is either Stink Bugs or Strict Press Extra Work: 2) Double-under Practice: 10 minutes If you have a consistent 50 Double-unders Unbroken then work on Triple-unders. 3) Sled Drag: 8 x 50m Rest 30 seconds. Focus on heels down, hamstring and glute activation. Goes as heavy as you can maintain steady pace. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
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