Champlain Valley CrossFit – Fitness: Wednesday, October 7th, 2015
WOD: 1) 20 minute EMOTM: Minutes 1-10 – 4 Strict Press Minutes 11-20 – 2 Push Press Start around 60% of your respective maxes and build as deemed appropriate. 2) 4 rounds for Max Reps: 40 seconds Kettlebell Swings 35/26 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Total reps for all stations and rounds is your workout score. Extra Work: 3) Double Bent Over Dumbbell Piston Row: 4 sets of 10/side Rest 90-120 seconds between sets. Alternate each rep pulling one at a time. Work as heavy as possible, but keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, October 7th, 2015
Pre Class: 1) Box Squat: 2 reps EMOTM x 10 sets Box setup at parallel. Normal stance. Start at 70% of your 1RM. Build as deemed fit. 2) Bench Press: 2 reps EMOTM x 1o sets Use a wide grip, 2-3″ outside of your Jerk Grip for a reference point. Start around 70% of your 1RM. Build as heavy as deemed fit. WOD: 3) 20 minute EMOTM: Minutes 1-10 – 2 Halting Jerks Minutes 11-20 – 1 Jerk Start around 60% of your respective maxes and build as deemed appropriate. Halting Jerk, hold the bottom for 2 seconds then finish the movement. 4) 5 rounds: 10 Squat Snatch 95/65 20 Kettlebell Swings 70/53 15/10 Calories Assault Bike Rest 5 minutes These should be maximum output efforts. Don’t game them, ideally first round should be the fastest, last should be the slowest if you’re truly putting out max effort. If you can’t perform the movements…
Champlain Valley CrossFit – Sport: Wednesday, October 7th, 2015
WOD: 1) 20 minute EMOTM: Minutes 1-10 – 2 Halting Jerks Minutes 11-20 – 1 Jerk Start around 60% of your respective maxes and build as deemed appropriate. Halting Jerk, hold the bottom for 2 seconds then finish the movement. 2) 4 rounds for Max Reps: 40 seconds Kettlebell Swings 53/35 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Total reps for all stations and rounds is your workout score. Extra Work: 3) Double Bent Over Dumbbell Piston Row: 4 sets of 10/side Rest 90-120 seconds between sets. Alternate each rep pulling one at a time. Work as heavy as possible, but keep the movement strict. 4) Ski Erg: 20 x :30/:30 Row on the wattage setting, this should be work, with an active recovery at 50% of the work wattage, work to maintain consistency across all 20 rounds. For results post detailed weights,…
Champlain Valley CrossFit – Competition: Tuesday, October 6th, 2015
Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, .7-.13 True Form, 10-20 Cals Assault Bike, Ski Erg, Row Movement 2 – 100ft Hand of Over Hand Sled Pull Pick output/loading you can maintain for all 10 reps. Sled Pull should be done standing. WOD: 2) Snatch Pull + Low Hang Snatch: 1 Complex EMOTM x 12 sets Warm-up as needed. Use straps if you need them/have them. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 3) Clean Pull + Low Hang Clean: 1 Complex EMOTM x 12 sets Warm-up as needed. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 4) AQAP: 800m Run 60 Wall Balls 20/14 40 Toes-to-bar Extra Work: 5) Strict Muscle-up + Kipping Muscle-up: 10 sets Rest 90-120 seconds between sets. Build to a max load. 6) Chest-to-bar Pull-ups:…
Champlain Valley CrossFit – Sport: Tuesday, October 6th, 2015
WOD: 1) Snatch Pull + Low Hang Snatch: 1 Complex EMOTM x 12 sets Warm-up as needed. Use straps if you need them/have them. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 2) Clean Pull + Low Hang Clean: 1 Complex EMOTM x 12 sets Warm-up as needed. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 3) AQAP: 800m Run 60 Wall Balls 20/14 40 Knees-to-armpits Extra Work: 4) Strict Handstand Push-up: 10 minutes EMOTM Pick a rep count you can maintain. If you can’t perform strict, don’t kip, perform negatives. 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
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