Champlain Valley CrossFit – Sport: Friday, February 19th, 2016
*The Open Is HERE WOD: 1) Deadlift: 7 reps Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Single Leg Box Step-ups @ 20″: 8 reps/side Every 1:30 x 4 sets This should be done as a continuation of the Deadlift series, starting your first set of Step-up at 15:00 on the clock. Bar is held in the front rack. Load as heavy as possible. 3) AQAP: 16-12-8-4 Alternating Single Arm Dumbbell Snatch 70/50 4-3-2-1 Rope Climbs 15ft Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 8 x 500m Rest 2 minutes between sets. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
The team watchers
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Creative day off
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The smell of roses
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Champlain Valley CrossFit – Sport: Thursday, February 18th, 2016
*The Open Is HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a…
