Champlain Valley CrossFit – Competition: Friday, October 30th, 2015
Pre Class: 1) Snatch: 1 Rep Every 1:00 x 20 sets Minutes 1-5 @ 60% Minutes 6-10 @ 65% Minutes 11-15 @ 70% Minute 16 @ 75%, 17 @ 80%, 18 @ 83%, 19 @ 85%, 20 @ 87% Warm-up as needed. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 15 sets Minutes 1-5 @ 60% Minutes 6-10 @ 65% Minutes 11-15 @ 70% Then at your own pace 1 @ 75%, 1 @ 80%< 1 @ 83%, 1 @ 85%, 1 @ 87% Warm-up as needed. All reps full Squat and Split Jerk. WOD: 3) 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…
Champlain Valley CrossFit – Competition: Thursday, October 29th, 2015
Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
Champlain Valley CrossFit – Sport: Thursday, October 29th, 2015
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 strength baring format,…
Champlain Valley CrossFit – Fitness: Thursday, October 29th, 2015
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 strength baring format,…
Champlain Valley CrossFit – Competition: Wednesday, October 28th, 2015
Pre Class: 1) Muscle Snatch: 3-3-2-2-1-1-1 Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Power Snatch + Overhead Squat: A – Build to a Heavy, but technically sound Max B – 3+3 @ 70%, 2+3 @ 75%, 1+3 @ 80%, 5 sets of 1+3 @ 85% Rest 90-120 seconds between sets. Sets of more than 2 reps on Power Snatch should be done as drop and reset. 3) Power Clean + Push Press + Push Jerk + Split Jerk: A – Build to a Heavy Complex B – 2 sets of 3 Power Clean + 3 Push Press + 1 Push Jerk + 1 Split Jerk @ 70% C – 2 sets of 2 Power Clean + 2 Push Press + 1 Push Jerk + 1 Split Jerk @ 75% D – 2 sets of 1 Power Clean + 1 Push Press + 1…
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