Champlain Valley CrossFit – Sport: Wednesday, February 17th, 2016
WOD: 1) Push Press (7-7-5-5-5-3-3): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 30 second Front Rack Hold Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3) 4 rounds AQAP: 10 D-Ball Over Shoulder 100/70 15 Toes-to-bar 50 Double-unders Extra Work: 4) Double Bent Over Dumbbell Row: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Row: 3 x 2K Rest 4 minutes between intervals. Goal is fastest consistent pace. For results…
Champlain Valley CrossFit – Competition: Tuesday, February 16th, 2016
Pre Class: 1) 20 minute EMOTM: Odd – 15/12 Cals Ski Erg Even – 3 Power Clean 205/145 + 3 Front Squats 205/145 + 3 STOH 205/145 Scale loading/reps as needed. Barbell work needs to be done as a T+G complex. Scale loading to get desired output. 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 Snatches full Squat. 3) Snatch Push Press: 4 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 4) 9 minute AMRAP: 12 Thrusters 95/65 9 Chest-to-bar 6 Burpee Lateral Bar Hops Extra Work: 5) 5 rounds AQAP: 10 Strict Ring Dips 10 Kipping HSPU If this is very difficult for you scale reps, not loading/assistance. This is not meant to be a full blown Met-con, should…
Champlain Valley CrossFit – Sport: Tuesday, February 16th, 2016
WOD: 1) Hang Power Snatch: 1 Rep Every 30 seconds x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Hang Power Clean + Push Jerk: 1 Rep Every 30 seconds x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 9 minute AMRAP: 12 Thrusters 65/45 9 Pull-ups 6 Burpee Lateral Bar Hops Extra Work: 4) Handstands: 10 minute Practice Work on any facet of a Handstand Hold, Walk, Push-up, etc. 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 – Fitness: Tuesday, February 16th, 2016
WOD: 1) Lateral Low Hurdle Jump: 20 reps Every 1:00 x 10 sets Warm-up as needed. Using our low hurdles jump back and forth over the hurdle 20 times, 10 each direction. Focus should be on being light on your feet and stringing all 20 reps together without stopping. 2) Renegade Row: 4 Reps Every 1:00 x 5 sets This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. 1 Rep consists of 1 Push-up + 1 Dumbbell Row on each arm. 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…
Champlain Valley CrossFit – Sport: Monday, February 15th, 2016
* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards. WOD: 1) Back Squat: Every 2:30 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% 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 @ 60-70% 4 @ 70-80% 2×4 @ 75-85% 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) 21-15-9 – AQAP: Hang Squat Cleans 95/65 Box Jump…
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