Champlain Valley CrossFit – Sport: Tuesday, February 12th, 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 – 10:30 – Every 1:30 x 7 sets: 5 Low Hang Squat Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been, working the goal is constant movement on the bar, true barbell cycling. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5 Low Hang Squat Clean Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been working, the goal is constant movement on the bar, true barbell cycling. 2) 10 minute AMRAP: 10 Hang Squat Cleans 65/45 30 Double-unders Extra Work: 3) Sotts Press: 4 sets of 10 Rest 90-120 seconds…
Champlain Valley CrossFit – Fitness: Tuesday, February 12th, 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 – 10:30 – Every 1:30 x 7 sets: 100ft Farmers Carry + 3 Deadlifts Every 25ft Warm-up as needed. We are going to work this complex for the next 4 weeks and work to build your loading on it each week. Athletes choice to use Dumbbells or Kettlebells. Each set starts with 3 Deadlifts, then carry 25ft, and repeat until you’ve covered 100ft. You do not need to do 3 Deadlifts at the end, so this should total 12 Deadlifts, performing 3 reps each at 0, 25, 50 and 75 feet. Work a little heavier than last week. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 4-6/side Tall Kneeling Pallof Press + 8 Kettlebell Sumo Romanian Deadlift Use a Purple…
Champlain Valley CrossFit – Competition: Monday, February 11th, 2018
*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) Assault Bike – 10 sets of: 10 Calories Sprint 20 Calories Easy Spin Work for consistent paces on each piece. 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) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Burpee Later Jump Over Rower 20 seconds Rest Keep track of reps completed each round. 4) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add…
Champlain Valley CrossFit – Fitness: Monday, February 11th, 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 – Sport: Monday, February 11th, 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…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
