Champlain Valley CrossFit – Sport: Saturday, October 31st, 2015
WOD: 1) AQAP: 800m Run 50 Overhead Squats 95/65 50 Push-ups 800m Run 35 Overhead Squats 95/65 35 Push-ups 800m Run 20 Overhead Squats 95/65 20 Push-ups Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 31st, 2015
WOD: 1) AQAP: 800m Run 50 Goblet Squats 53/35 50 Knee Push-ups 800m Run 35 Goblet Squats 53/35 35 Knee Push-ups 800m Run 20 Goblet Squats 53/35 20 Knee Push-ups Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, October 31st, 2015
WOD: 1) Snatch: 3-2-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Take absolutely no more sets than prescribed. First set of 3 is at 60%. Triple and Double are drop and reset between reps. Establish a heavy single for the day, no more than 1 missed lift. All reps full Squat. 2) Clean and Jerk: 2-2-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Take absolutely no more sets than prescribed. First set of 2 is at 60%. Doubles are drop and reset between reps. Establish a heavy single for the day, no more than 1 missed lift. All reps full Squat and Split Jerk. 3a) 3 rounds AQAP: 24 Calorie Row 12 Overhead Squats 155/105 6 Muscle-ups Rest 5 minutes 3b) 3 rounds AQAP: 400m Run 30 Burpees 20 Handstand Push-ups Keep track of time for each piece, as well as total time to complete including rest. If you’re planning…
Champlain Valley CrossFit – Sport: Friday, October 30th, 2015
WOD: 1) Back Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) AQAP: 30-25-20-15-10 Wall Balls 20/14 1-2-3-4-5 Rope Climb 12ft Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, October 30th, 2015
WOD: 1) Back Rack Box Step-ups: 7/side Every 2:300 for 6 sets Warm-up as needed. Pick a box height that puts you knee and hip roughly inline with each other when one foot is on the floor and one foot is on the box. Alternate legs each repetition. Build as heavy as possible without having to rely on pushing off a lot with the back leg. Goal is to work a little heavier than last week. 2) AQAP: 30-25-20-15-10 Wall Balls 14/8 1-2-3-4-5 Rope Sit-to-Stand Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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