Champlain Valley CrossFit – Sport: 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…
Champlain Valley CrossFit – Competition: Monday, March 11th, 2019
WOD: Session A: 1) Assault Bike – 3 sets of: 50 Calories @ Bodyweight Wattage 40 Calories @ Bodyweight + 60/40 Watts 30 Calories @ Bodyweight + 120/80 Watts 20 Calories @ Bodyweight + 180/120 Watts 10 Calories @ Bodyweight + 240/160 Watts No rest between sets. Session B: 1) 5 sets of: 1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat + 1 Front Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats. 2) 5 sets of: 1 Pause Back Squat + 1 Back Squat + 1 Pause Back Squat + 1 Back Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats. 3) 4 rounds AQAP: 75 Double-unders 25 Kettlebell Swings 70/53 Goal is unbroken…
Champlain Valley CrossFit – Fitness: Saturday, March 9th, 2019
*CVCF Future Growth…Help Us Out HERE WOD: 1) 20 minute AMRAP: 24 D-Ball Over the Shoulder 70/50 12 Thrusters 65/45 6 Rope Sit-to-stand Extra Work: 2) Hanging Hollow Rocks/Kips: 10-20 Reps Every 1:00 x 10 sets Pick reps you can maintain and use this to work on positioning over our rock, kip, swing, whatever you would like to call it. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, March 9th, 2019
*CVCF Future Growth…Help Us Out HERE WOD: 1) 20 minute AMRAP: 24 D-Ball Over the Shoulder 100/70 12 Thrusters 95/65 3 Rope Climbs 15ft Extra Work: 2) Toes-to-bar: 5-10 reps Every 1:00 x 10 sets Pick reps you can maintain, us this as an opportunity to focus on technique. 3) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, March 9th, 2019
*CVCF Future Growth…Help Us Out HERE WOD: 1) AQAP: 21-15-9 Thrusters 95/65 21-15-19 Chest-to-bar Pull-ups Into… 21-15-9 Thrusters 95/65 9-6-3 Muscle-ups Scale as needed. 2) Every 5:00 x 3 sets – 3 rounds of: 10 Deadlifts 225/155 10 Bar Facing Burpees Scale as needed. Hit these at 80-90%, looking for maintainable paces across the 3 sets. 3) 12 minute EMOTM: 1 – 1 Legless Rope Climb 15ft 2 – 2 Weight Vest Rope Climb 15ft 3 – 3 Rope Climbs 15ft Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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