Champlain Valley CrossFit – Competition: Tuesday, March 15th, 2016
Pre Class: 1) 20 minute EMOTM: Odd – 5 Dumbbell Squat Clean Thrusters 50/35 + 30 Double-unders Even – 10 Toes-to-bar + 5 Burpee-to-target Scale reps/weights as needed to get maintainable output for all 10 rounds. If you fail a round take a minute off and then pick back up where you left off. WOD: 2) Snatch Pull + Low Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps. Low hang is below the knee. 3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3 Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Perform from the Blocks or Rack. 4) 10 minute AMRAP: 70 Wall Balls 20/14 50 Deadlifts 115/75 30 Shoulder-to-Overhead 115/75 Extra Work: 5) 10-9-8…3-2-1 – AQAP: Handstand Push-ups…
Champlain Valley CrossFit – Fitness: Tuesday, March 15th, 2016
WOD: 1) Jumping Alternating Lunges: 5/side Every 1:00 x 10 sets Warm-up as needed. If you can’t jump and alternate, then perform 10 Jumping Air Squats. Focus on maximum extension, getting this hips open, not just switching the feet quickly and staying low. 2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly. 3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each…
Champlain Valley CrossFit – Sport: Tuesday, March 15th, 2016
WOD: 1) Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps. 2) Clean + Front Squat + Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 10 minute AMRAP: 70 Wall Balls 20/14 50 Deadlifts 95/65 30 Shoulder-to-Overhead 95/65 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar. 5) 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 HERE
Champlain Valley CrossFit – Competition: Monday, March 14th, 2016
Pre Class: 1) Power Clean + Hang Power Clean: Establish a Heavy Complex Warm-up as needed. Rest as needed. Don’t spend more than 20 minutes or so. 2) Clean Pull w/Eccentric Lower: 3 sets of 3 @ 90%> Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Perform the pull then lower the bar to the floor at a count of 3 seconds. WOD: 3) Back Squat: Every 2:30 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat…
Champlain Valley CrossFit – Sport: Monday, March 14th, 2016
WOD: 1) Back Squat: Every 2:30 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 3 rounds for Max Reps: 1 minute Calories Rowed 1 minute Box Jump Overs 24/20 1 minute D-Ball Over Shoulder 100/70 1 minute Rest Keep track of total reps at each station. Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between…
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