Champlain Valley CrossFit – Fitness: Monday, February 25th, 2019
*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE 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: 7/side Tempo (3-0-1) Front Rack Split Squat These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. Reference last week for loading and work to increase. 1c) 18:00 – 26:00 –…
Champlain Valley CrossFit – Sport: Monday, February 25th, 2019
*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE 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: 7/side Tempo (3-0-1) Front Rack Split Squat These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. Reference last week for loading and work to increase. 1c) 18:00 – 26:00 –…
Champlain Valley CrossFit – Competition: Monday, February 25th, 2019
*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1) Front Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load Warm-up as needed. These sets shouldn’t be crushing, 60-80% range. 2) Back Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load Warm-up as needed. These sets shouldn’t be crushing, 60-80% range. 3) Concept 2 Bike – 10 sets of: 1:30 Easy Cadence 1:00 Moderate Cadence :30 High Cadence Performed all on Damper 1. Pick cadence numbers that you’re going to hit/maintain each and every round. 4) Cossack Squat: 4 sets of 5/side Start with no loading if you’re unsure of the movement. If you’re lacking flexibility for this, use one of the pillars on the Pull-up Rig as assistance. This should still be a full squat, Hip below Knee. Add load as deemed fit with a Dumbbell or Kettlbell in the Goblet…
Champlain Valley CrossFit – Competition: Saturday, February 23rd, 2019
*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE WOD: 1) 21 minute EMOTM: 1 – Handstand Walk Obstacle or Walk 2 – 3-8 Paralette Handstand Push-ups 3 – 10-15 Push-ups Scale as needed. Pick reps, deficit, etc. that you can maintain for all 7 cycles. 2) Squat Snatch – 2 rounds of: 1:00 Max Reps 155/105 1:00 Rest 1:00 Max Reps 175/125 1:00 Rest 1:00 Max Reps 205/145 1:00 Rest 1:00 Max Reps 225/155 5 minutes rest between rounds. Scale as needed. 3) Every 4:00 x 4 sets: 100 Double-unders 25 Bar Facing Burpees Scale as needed. 4) Every 4:00 x 4 sets: 25 Chest-to-bar Pull-ups 1000m Assault Bike Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, February 23rd, 2019
*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE WOD: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 5 Ring Rows 10 Deadlifts 95/65 15 Abmat Sit-ups For this piece pick-up where you leave off after each rest period. Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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