Champlain Valley CrossFit – Fitness: Saturday, February 2nd, 2019
*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 20 minute Up Ladder: 20 Heavy Rope Single-unders 5 Knees-up 3 D-Ball Bear Squats 70/50 This is a ladder workout, first round as written above is 20/5/3, next round is 40/10/6, next round 60/15/9, next round 80/20/12, and so on until time is up. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, February 2nd, 2019
*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Paralette Push-ups: 5-10 Unbroken Reps Every 1:00 x 15 sets Pick a rep count you can maintain for all sets. Focus on position and quality over reps, maximize range of motion. 2) 5-4-3-2-1 – AQAP: Rope Climbs 15ft Squat Snatch 185/135, 205/145, 225/155, 245/165, 265/175 Each round increase the loading. Scale as needed. 3) 3 rounds AQAP: 100 Double-unders 21 Overhead Squats 135/95 12 Burpee Box Jump Overs 24/20 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, February 2nd, 2019
*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 20 minute Up Ladder: 10 Double-unders 5 Overhead Squats 95/65 3 Toes-to-bar This is a ladder workout, first round as written above is 10/5/3, next round is 20/10/6, next round 30/15/9, next round 40/20/12, and so on until time is up. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, February 1st, 2019
*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 1 Low Hang Clean + Jerk Note there is an additional 30 seconds built in after the last Snatch as you transition to the Clean and Jerk. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) AQAP: 75/60 Calories Ski/Bike/Run/Row 50 Thrusters 45/35 25 Pull-ups Extra Work: 3) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 4) Band Pull-Aparts: 100 Reps Switch…
Champlain Valley CrossFit – Competition: Friday, February 1st, 2019
*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Split Jerk: 7 sets of 3 @ Moderate Load Warm-up as needed. Rest 2-3 minutes between sets. Don’t max out, work with moderate to moderately heavy load, and keep your lifts clean and crisp. 2) Back Rack Reverse Lunge: 5 sets of 4/side Rest 2-3 minutes between sets. Alternate legs each rep. Build to a heavy set for the day. 3) Belt Squat Holding Handles: 5 sets of 10 @ Moderate Load Rest 2-3 minutes between sets. Don’t crush yourself on this. 4) AQAP: 75/60 Calorie Row 50 Thrusters 45/35 25 Chest-to-bar Pull-ups 75/60 Calorie Row 50 Toes-to-bar 25 Alternating Dumbbell Squat Snatch 70/50 75/60 Calorie Row Scale as needed. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets….
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
