Champlain Valley CrossFit – Competitors: Thursday, September 5th, 2013
WOD: 1) Active Recovery: 20-30 minutes Aerobic Work + 20-30 minutes Mobility There has been a lot of squatting so far this week, try and get moving and get some blood flowing through your body, work on all of your tight ache areas. Post any thoughts, work, etc. http://www.youtube.com/watch?v=r3FcZNvzaOs
Champlain Valley CrossFit: Thursday, September 5th, 2013
* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) 20 minutes EMOTM: Odd, Double-unders, Even, Movement of Choice For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice. For the even minute perform a weakness movement, it can be anything you’d like to work on, but should be something you struggle with. You should think about capping the second movement at 20 seconds worth of work. 2) 10 minute AMRAP: 5 Jump Over the Box 24/20 10 Ball Slams 40/30 5 Jump Over the Box 24/20 10 Kettlebell Swings 70/53 Extra Work: 3) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, for all work completed. Post Results/Thoughts…
Champlain Valley CrossFit – Competitors: Wednesday, September 4th, 2013
* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) Smolov – Week 1/Day 3 – Back Squat: 4×5 @ 70%, 3 @ 75%, 2×2 @ 80%, 1 @ 90% Warm-up as needed. Rest approximately 2 minutes between your working sets. 2) Snatch: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat. 3) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat and Split Jerk. 4) 3 rounds for Max Reps: 40 seconds Overhead Squat 95/65 20 seconds Rest 40 seconds Dumbbell Shoulder-to-Overhead 50/35 20 seconds Rest 40 seconds Burpees 20 seconds Rest 5) Bar Muscle-up: 10 minutes…
Champlain Valley CrossFit: Wednesday, September 4th, 2013
* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) Snatch: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat. 2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat and Split Jerk. 3) 3 rounds for Max Reps: 40 seconds Overhead Squat 95/65 20 seconds Rest 40 seconds Dumbbell Shoulder-to-Overhead 50/35 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Abmat Sit-ups: 100 for time 5) Row: 10 x 30:30 These should all be max effort. Record total number of meters rowed each round. For results post detailed weights, reps, times, etc….
Champlain Valley CrossFit – Competitors: Tuesday, September 3rd, 2013
* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) Smolov – Week 1/Day – Back Squat: 3×8 @ 65%, 5 @ 70%, 2×2 @ 75%, 1 @ 80% Warm-up as deemed fit. Upon starting working sets rest 2 minutes between sets. 2) Jerk Complex: 7 x 1 1 Jerk Complex consists of 1 Push Press, 1 Push Jerk, and 1 Split Jerk. Rest 2 minutes between sets. 3) 12 minute AMRAP: 30 Double-unders 15 Toes-to-bar 30 Double-unders 15 Handstand Push-ups 4) Handstand Walk Practice: 5-10 minutes Work on any facet of Handstand Walking. 5) Reverse Hyper: 3 x 15 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
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