Champlain Valley CrossFit – Fitness: Monday, February 18th, 2019
*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. 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…
Champlain Valley CrossFit – Competition: Monday, February 18th, 2019
*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) Run – 8 sets of: 200m Easy 200m Moderate 200m Hard No rest anywhere, this should be a continuous piece covering 4,800m. Session B: 1) 5 sets of: 2 Pause Front Squats + 2 Front Squats Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep. 2) 5 sets of: 2 Pause Back Squats + 2 Back Squats Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep. 3) AQAP: 21 Squat Cleans 135/95 100 Double-unders 21 Front Squats 135/95 100 Double-unders 21 Power Cleans 135/95 Scale as needed. 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Stiff Leg Deadlift: 3 sets…
Champlain Valley CrossFit – Competition: Saturday, February 16th, 2019
*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) 7 minute Up Ladder: 7 Strict Handstand Push-ups Every 7 reps add a 10lb plate on each side to start building a deficit. 2) Every 1:30 Until Failure: 7 Deadlifts 185/135 5 Hang Power Cleans 185/135 3 Shoulder-to-Overhead 185/135 Every round at 10/5 until you’re no longer able to complete the work in the minute. 3) AQAP: 50 Wall Balls 20/14 5 Legless Rope Climbs 15ft 150 Double-unders 25 Burpee Box Jump Overs 24/20 75 Chest-to-bar Pull-ups 50 Wall Balls 20/14 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, February 16th, 2019
*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) 5 rounds AQAP: 6 Rope Sit-to-stand 12 Burpees 24 Wall Balls 14/8 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 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 – Sport: Saturday, February 16th, 2019
*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) 5 rounds AQAP: 3 Rope Climbs 15ft 12 Burpees 24 Wall Balls 20/14 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Hand-Over-Hand Sled Pull: 6 x 100ft Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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