Champlain Valley CrossFit – Fitness: Monday, June 26th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Front Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

2) Back Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

3) 3 rounds AQAP:

400m Run

20 D-Ball Over the Shoulder 70/50


Extra Work:

4) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Competition: Monday, June 26th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

1) Run: 20 x 200m @ Faster Than Mile Pace

Rest 60 seconds between efforts. Goal is consistent pacing.


WOD:

2) Front Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

3) Back Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

4) 3 rounds AQAP:

500m Row

20 Hang Power Cleans 155/105


Extra Work:

5) Feet Elevated Banded Glute Bridge: 4 sets of 10

Rest 90-120 seconds between sets. Hold the top of each rep for a 1 second contraction.

6) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Monday, June 26th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Front Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

2) Back Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

3) 3 rounds AQAP:

400m Run

20 Hang Power Clean 115/75


Extra Work:

4) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

5) Single Leg Kettlebell Deadlifts: 3 set of 12/side

Rest 90-120 seconds between sets. Focus on positioning over load.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Competition: Saturday, June 24th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) AQAP:

21 Power Cleans 225/155

15 Hang Power Cleans 225/155

9 Squat Cleans 225/155

Scale as needed.

2) 4 rounds AQAP:

100m D-Ball Bear Hug Carry 100/70

25 Toes-to-bar

2000m Assault Bike

10 Burpee Muscle-ups

Scale as needed.

3) Strict Handstand Push-ups: 10 minute EMOTM

You choose the reps and whether you want to go to a deficit.

4) Dumbbell Incline Bench Press: 4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Saturday, June 24th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) 20 minute AMRAP:

20 Kettlebell Swings 70/53

40 Abmat Sit-ups

60 Air Squats


Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken.

3) D-Ball Bear Carry: 400m

Heavy as possible. Keep it under 10 minutes.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE