Champlain Valley CrossFit – Sport: Wednesday, January 30th, 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) Every 6:00 x 7 sets: 1:40 Max Calories Ski/Bike/Row/Run :20 Rest :40 Max Push-ups :20 Rest :40 Max Kettlebell Swings 53/35 :20 Rest :40 Max Dumbbell Shoulder-to-Overhead 53/35 1:20 Rest Scale as needed. Focus on your transitions and making sure you getting reps in right at go! Extra Work: 2) Abmat Sit-ups: 8 x :20 ON/:10 OFF Keep track of total reps completed. 3) Cable Rope Face Pulls: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Wednesday, January 30th, 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) Every 6:00 x 7 sets: 1:40 Max Calories Ski/Bike/Row/Run :20 Rest :40 Max Push-ups :20 Rest :40 Max Kettlebell Swings 35/26 :20 Rest :40 Max Dumbbell Shoulder-to-Overhead 35/25 1:20 Rest Scale as needed. Focus on your transitions and making sure you getting reps in right at go! Extra Work: 2) Abmat Sit-ups: 8 x :20 ON/:10 OFF Keep track of total reps completed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, January 29th, 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) o:00 – 10:30 – Every 1:30 x 7 sets: 5 Power Snatch Warm-up as needed. Start around 50-60% of your 1RM. Goal is constant movement on the barbell. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 4 Power Clean + Push Jerk Start around 50-60% of your 1RM. Goal is constant movement. This is done as 4 C+J, not 4 Power Cleans and then 4 Push Jerks 2) 10 minute AMRAP: 15 Alternating Dumbbell Snatch 50/35 15 Wall Balls 20/14 15 Box Jump Overs 24/20 Extra Work: 3) Single Leg Box Jumps: 5 sets of 10/side This is more balance and coordination work. Use a low box and just get yourself comfortable jumping off one foot and landing on one foot. The goal…
Champlain Valley CrossFit – Competition: Tuesday, January 29th, 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) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything. 3) Strict Pull-ups: 4-8 Unbroken Reps Every 1:00 x 20 sets Pick a rep count that you can maintain for all 20 sets. 4) 2 sets of: 3 x 1000m C2 Bike – 1 minute Rest 3 x 500m C2 Row…
Champlain Valley CrossFit – Fitness: Tuesday, January 29th, 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) o:00 – 10:30 – Every 1:30 x 7 sets: 100ft Farmers Carry + 30 seconds Double-under Practice Farmers Carry should be heavy as possible while moving unbroken. Athletes choice Dumbbell or Kettlebell. Work on your Double-unders, if you have them proficiently then perform 30 each round. If you don’t have proficient Single-unders than just focus on those. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 Sumo Stance Kettlebell Deadlifts + 10 Alternating Single Leg V-Ups For the Deadlift, this should be done with a Single, heavy Kettlebell between the legs. Really get yourself in a Sumo Stance, you should be 12-24″ wider than your typical Squat Stance. 2) 10 minute AMRAP: 15 Alternating Hang Dumbell Snatch 35/25 15 Wall Balls…
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