Champlain Valley CrossFit – Competition: Monday, May 21st, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Run: 5 x 1 mile

Rest 4 minutes between intervals. Fast, but maintainable paces.

2) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

3) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

4) Walking Lunges: 400m @ Easy Pace

Take your time, focus on good glue activation.

5) 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, May 21st, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

3) 5 rounds for Max Reps:

40 seconds Double-unders

20 seconds Rest

40 seconds Hang Power Cleans 115/75

20 seconds Rest


Extra Work:

4) Cable Pull Throughs: 3 sets of 20

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

5) Run: 5 x 1 mile

Rest 4 minutes between intervals. Fast, but maintainable paces.


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

https://www.youtube.com/watch?v=AAU8JR4qYJ8

Champlain Valley CrossFit – Fitness: Monday, May 21st, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

3) 5 rounds for Max Reps:

40 seconds Heavy Rope Single-unders

20 seconds Rest

40 seconds Kettlebell High-Pulls 53/35

20 seconds Rest


Extra Work:

4) Cable Pull Throughs: 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 – Competition: Saturday, May 19th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Every 1:30 x 9 sets:

10 T+G Power Clean 165/115

9 T+G Power Clean 175/125

8 T+G Power Clean 185/135

7 T+G Power Clean 195/140

6 T+G Power Clean 205/145

5 T+G Power Clean 215/150

4 T+G Power Clean 225/155

3 T+G Power Clean 235/160

2 T+G Power Clean 245/165

*Then 7 minutes to Establish a 1RM Power Clean

Scale as needed. All sets should be perform unbroken.

2) AQAP:

24 Thrusters 155/105

24 Strict Handstand Push-ups

12 Squat Snatch 155/105

12 Rope Climbs 15ft

Scale as needed.

3) 3 rounds AQAP:

800m Run

40 Wall Balls 20/14

10 Muscle-ups

Scale as needed.


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

https://www.youtube.com/watch?v=OZURVFMJGsk

Champlain Valley CrossFit – Sport: Saturday, May 19th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) 4 rounds AQAP:

800m Run

30 Wall Balls 20/14

20 Toes-to-bar


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb. If you have them perform an EMOTM.

3) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scale as needed.


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

https://www.youtube.com/watch?v=OZURVFMJGsk