Champlain Valley CrossFit – Competition: Wednesday, March 13th, 2019
WOD: 1) Every 1:30 x 10 sets: 3-10 Kipping Paralette Handstand Push-ups You choose the deficit and the rep count. 2) 4 sets of: 8 Strict Press + 30 second Bottom of Push-up Hold Rest 2-3 minutes between sets. Hold should be done just off the ground. 3) Every 3:00 x 5 sets: 3 Squat Cleans + 3 Thrusters + 3 Push Jerk Build as heavy as deemed fit. Reference last week for loading. 4) 40 minute EMOTM: 1 – 10-20 Calorie Row 2 – 5-10 Strict Toes-to-bar 3 – 10-20 Calories C2 Bike 4 – 5 Dumbbell Squat Clean Thrusters 50/35 Pick output you can maintain for all 10 rounds. Work hard, but don’t crush yourself. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, March 12th, 2019
WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 2 Power Snatch + 2 Hang Squat Snatch + 2 Overhead Squats Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 2 Power Clean + 2 Hang Squat Clean + 2 Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell. 3) AQAP: 75 Alternating Dumbbell Snatch 50/35 50 Toes-to-bar 25 Burpees Extra Work: 4) Cable Flat Bar Upright Rows: 3 sets of 30 Rest 90-120 seconds between sets. Focus on positioning over loading. 5) GHD Sit-ups: 3 sets of 10-20 Reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, March 12th, 2019
WOD: Session A: 1) Every 3:00 x 5 sets 15 Burpees + 15 Chest-to-bar Pull-ups Scale as needed so the Pull-ups are done Unbroken. Goal is fast, but maintainable paces with absolute minimum transition time. 2) Neutral Fat Grip Strict Pull-up: 5 sets of 6 Rest 2-3 minutes between sets. Load as deemed fit. 3) Run – 10 sets of: 200m Hard 100m Walk No passive rest anywhere. Push the 200m’s Hard, but at a consistent pace. 4) Cable Flat Bar Upright Rows: 3 sets of 30 Rest 90-120 seconds between sets. Focus on positioning over loading. Session B: 1) 5 sets of: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Rest 2-3 minutes between sets. Build to a heavy complex for the day. 2) 5 sets of: 2 Clean Pulls + 1 Clean + 1 Hang Clean + 1 Jerk Rest 2-3 minutes between sets. Build…
Champlain Valley CrossFit – Fitness: Tuesday, March 12th, 2019
WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Deadlifts + 30 second D-Ball Bear Hold Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. Reference last week for loading and work to build a little heavier…doesn’t mean top end has to be heavier, could mean bring your bottom sets up. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 50ft/side Kettlebell Carry (1 Farmers + 1 Overhead) Pick some heavy loading and make this difficult for your self. You should have 1 Kettlebell in the Farmers Position and one in the Overhead Position. 2) AQAP: 60 Ball Slams 40/30 40 Knees-up 20 Burpees Extra Work: 3) Cable Flat Bar Upright Rows: 3 sets of 30 Rest 90-120 seconds…
Champlain Valley CrossFit – Fitness: Monday, March 11th, 2019
WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box. 1c) 18:00 – 26:00 – Every 2:00 x…
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