Champlain Valley CrossFit – Competitors: Friday, October 18th, 2013
WOD: 1) Smolov Program – Week 7/Day 3 – Pause Front Squat: 7 x 2 @ 65% of 1RM Warm-up as needed. Rest 90 seconds between sets. Pause for 3 seconds in the bottom of each squat. http://www.youtube.com/watch?v=vBC53XmK3MY 2) Touch and Go Snatch: 3-3-3-3-3 Warm-up as needed. Rest as 2 minutes between sets. Pause overhead or at the hang, must be Touch and Go off the Floor. All reps full Squat. No using straps. 3) Touch and Go Clean: 3-3-3-3-3 Warm-up as needed. Rest as 2 minutes between sets. Pause at the rack or at the hang, must be Touch and Go off the Floor. All reps full Squat. 4) 10 minute Up Ladder: 3 Squat Snatch 135/95 3 Handstand Push-ups 6 Squat Snatch 135/95 6 Handstand Push-ups and so on until 10 minutes is up Rx’d for HSPU is 2 x 45lb Hi-Temp Bumper Plate deficit….
Champlain Valley CrossFit: Friday, October 18th, 2013
WOD: 1) Hatch Program – Week 7/Day 2 – Back Squat: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 7/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. http://www.youtube.com/watch?v=vBC53XmK3MY 3) 10 minute Up Ladder: 3 Squat Snatch 135/95 3 Handstand Push-ups 6 Squat Snatch 135/95 6 Handstand Push-ups and so on until 10 minutes is up Rx’d for the HSPU is 2 x 45lb Hi-Temp Bumper Plate deficit. Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 3 x 1 mile Rest 3 minutes between intervals. Goal is fastest consistent speed. For results post detailed weights, reps,…
Champlain Valley CrossFit: Thursday, October 17th, 2013
WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing Movement, Even, Movement of Choice Gymnastics Pressing movement needs to be some sort of variation of a Push-up, Dip, or Handstand Push-up. Movement of choice should be something that is a weakness, it can be anything you’d like to work on. 2) 12 minute AMRAP: 10 Ball Slams 40/30 15 Box Jumps 24/20 20 Abmat Sit-ups Extra Work: 3) Double-unders: 10 minutes Practice If you have 50 unbroken Double-unders consistently spend this time on Triple-unders. 4) Hip Extension: 4 x 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competitors: Wedneday, October 16th, 2013
WOD: 1) Smolov Program – Week 7/Day 2 – Touch and Go Power Clean: 8 x 3 @ 60% Warm-up as needed. Rest 90 seconds between sets. This shouldn’t be overly heavy, focus is technique and speed. 2) Strict Press: 5-5-3-3-1-1 Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible. 3) 3 rounds AQAP: 400m Run 20 Kettlebell Swings 70/53 10 Muscle-ups Sub for Muscle-ups is 20 Pull-ups of any kind. 4) Dumbbell Bench Press: 4 x 6-10 reps Heavy as possible (with something like this I like to try and hit a 10RM my first set, and then use the same weight, and drop reps each set as needed.) Rest 2-3 minutes between sets. 5) Farmers Carry: 6 x 100ft Heavy as possible. Rest 90 seconds between sets. 6) Dog Sled Push: 6 x 50m Weight should be heavy, but not…
Champlain Valley CrossFit: Wednesday, October 16th, 2013
WOD: 1) Strict Press: 5-5-3-3-1-1 Warm-up as deemed fit. Each set should be as heavy as possible. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 400m Run 20 Kettlebell Swings 70/53 10 Muscle-ups Sub for Muscle-ups is 15 Pull-ups of any kind per round. Extra Work: 3) Dumbbell Bench Press: 4 x 6-10 reps Heavy as possible (for something like I like to think about trying to hit a 10RM my first set, and each set after that use the same weight and lose a rep or two). Rest 2-3 minutes between sets. 4) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
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