Champlain Valley CrossFit – Competition: Friday, October 16th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE Pre Class: 1) Slow Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Lift should be a 3 second pull to the mid-thigh, then explode from that point. Drop and reset between reps. Build as heavy as deemed fit. WOD: 2) Deadlift: 5 sets of 5 Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets. 3) 3 rounds AQAP: 21 Wall Balls 30/20 15 Chest-to-bar Pull-ups 9 Power Snatch 115/75 Extra Work: 4) Safety Bar Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Leg Kettlebell Deadlift: 3 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 6) Sled Drag: 400m @ Bodyweight Focus on smooth and steady pace, if you can’t move continuously, scale loading. 7) Reverse…
Champlain Valley CrossFit – Sport: Friday, October 16th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 21 Wall Balls 20/14 15 Pull-ups 9 Power Snatch 75/55 Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets as needed. Focus on positioning and activation, not speed. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, October 16th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 21 Wall Balls 14/8 15 Ball Slams 40/30 9 Ring Rows Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets as needed. Focus on positioning and activation,not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Thursday, October 15th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order 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,…
Champlain Valley CrossFit – Competition: Thursday, October 15th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE 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…
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