Champlain Valley CrossFit: Thursday, October 31st, 2013
*This Friday, November 1st. Bring a friend WOD at 5:45 PM, wear your costumes. Potluck afterwards. WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling Movement, Even, Movement of Choice For the first movement work on a gymnastics pulling movement, i.e. Muscle-ups, Pull-ups, or Rings, or any variation of. It is strongly encouraged, especially for athletes who’s strength to bodyweight ratio is lower to work on strict movement, i.e. no kipping. Movement of Choice is anything, it should just ideally be something that you are not good at. 2) 12 minute AMRAP: 10 Hand Release Push-ups 31 Alternating Mountain Climbers 13 Ball Slams 40/30 Extra Work: 3) Pistols Squats: 10 minutes EMOTM Work on any variation of a Pistol Squat. No more than 5 reps/leg/side. 4) Front Rack Box Step-ups: 3 x 10/side Heavy as possible. Alternate Legs. Rest 90 seconds between sets. For results post detailed weights,…
Champlain Valley CrossFit – Competitors: Wednesday, October 30th, 2013
*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) Smolov Program – Week 9/Day 2 – Back Squat: 3 @ 60%, 3 @ 70%, 4 @ 80%, 3 @ 90%, 2×5 @ 85% Warm-up as needed. Rest as needed. 2) Smolov Junior Program – Week 1/Day 2 – Bench Press: 5 x 7 @ 75% Warm-up as needed. Rest as needed. 3) AQAP: 1000m Row 50 Pull-ups 30 Shoulder-to-Overhead 135/95 Use this workout as an opportunity to focus on Row pacing and strategy 4) Farmers Carry: 400m for time Heavy as possible (this shouldn’t take more than 10 minutes). Keep track of number of drops. 5) Airdyne: 10 x 25/20 Calories Rest 90 seconds between sets. Max effort. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 7) Hip Thrusts: 3 x 12 Rest 90 seconds…
Champlain Valley CrossFit: Wednesday, October 30th, 2013
*this friday, November 1st, bring a friend sod at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) Bench Press: 5-5-5-5-5 Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible. 2) AQAP: 1000m Row 50 Pull-ups 30 Shoulder-to-Overhead 135/95 Extra Work: 3) Hip Thrusts: 3 x 12 Rest 90 seconds between sets. Heavy as possible. 4) Airdyne: 10 x 25/20 Calories Rest 90 seconds between sets. Max effort. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competitors: Tuesday, October 29th, 2013
*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Movement of Choice Don’t go crazy on the Bar Muscle-ups and wreck your hands. 2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat. 3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat and Split Jerk. 4) 6 minute AMRAP: 6 Front Squats 185/123 6 Burpee Over Box 30/24 Burpee is jump and over the…
Champlain Valley CrossFit: Tuesday, October 29th, 2013
*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat and Split Jerk. 3) 6 minute AMRAP: 6 Front Squats 185/123 6 Burpee Over Box 30/24 Burpee is jump and over the box to the other side, turn around and come back. Each pass over the box is a rep. Extra Work:…
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