Sport: Monday, January 20th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) Every 2:00 x 6 sets – Back Squat: Set 1 – 5 Back Squats Set 2 – 3 Back Squats Set 3 – 1 Back Squats Set 4 – 5 Back Squats Set 5 – 3 Back Squats Set 6 – 1 Back Squats Warm-up as needed. Reference last week for loading and lets work to build a little heavier than last week across the board. If you’re feeling good go for a Max, if not focus on a couple heavy singles. The goal stimulus today isn’t necessarily to max out unless you’re really feeling on it. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge Pick a moderate weight that you can…
Competition: Monday, January 20th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Back Squat: A – 3 sets of 6 @ 65-75% B – 3 sets of 4 @ 75-85% C – 3 sets of 2 @ 85-95% Rest 2 minutes between sets. Play loading by feel. No fails. 2) Every 1:00 x 8 sets: Station 1 – 50ft Dual Dumbbell Front Rack Lunge 70/50 Station 2 – 15/10 Calories Assault Bike Scale as needed. Lunges should be performed unbroken. 3) 3 rounds AQAP: 5 Deadlifts 405/275 5/side Kettlebell Weighted Pistol Squat 53/35 300m Run Scale as needed. 4) Glute Ham Raise: 5 sets of 5 + 30 second Hold Rest 90-120 seconds between sets. Add assistance as needed. After the 5th rep hold the middle position for 30 seconds. 5) Sled Drag: 4 sets of 50ft Rest…
Power: Monday, January 20th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squat: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 75% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:30 – 23:00 – 2:30 AMRAP: Bodyweight Hip Thrusts AMRAP for quality not for speed. Bodyweight meaning un-loaded. Perform off a bench, hold the top…
Move: Monday, January 20th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) Every 2:00 x 6 sets – Dumbbell Front Squat: Set 1 – 12 Dumbbell Pause Front Squats Set 2 – 9 Dumbbell Pause Front Squats Set 3 – 6 Dumbbell Pause Front Squats Set 4 – 12 Dumbbell Pause Front Squats Set 5 – 9 Dumbbell Pause Front Squats Set 6 – 6 Dumbbell Pause Front Squats Warm-up as needed. You should be building loading through each set through the 3 set cycle. Pause in the bottom of the Squat for 2-3 seconds one each rep. After each Front Squat set is done, perform 10-15 un-loaded Sumo Stance Good Mornings. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge Pick a moderate weight that you can maintain…
Competition: Saturday, January 18th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) 3 sets of: Side Plank Hold + 15 Banded Rows/side 50ft/side Single Arm Kettlebell Bottoms-up Walk 10 Lateral Lunges Use this as warm-up and movement prep. Not for time, for quality. 2) Every 1:00 x 10 sets: 1 Snatch Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses. 3) Every 1:00 x 10 sets: 1 Clean and Jerk Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses. 4) Dubai 19.10/11 – AQAP: 60 Calories Assault Bike 60 Toes-to-bar Into…3 rounds of… 10 Burpee Box Jump Overs 10 Thrusters 135/95 Scale as needed. 5) Landmine Bent Over Wide Grip Row: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) 3…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
