Champlain Valley CrossFit – Fitness: Monday, January 28th, 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 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Single Leg Good Morning Work light. Focus on positioning over load. Perform all reps on 1 leg then switch to the other. Reference January 2nd, 2019 for loading. 2) AQAP: 25 D-Ball Over the Shoulder 70/50 35 Burpees 25 D-Ball Over the Shoulder 70/50 Extra Work: 3) Table Top Up-Downs: 100 Reps Pause at the…
Champlain Valley CrossFit – Sport: Monday, January 28th, 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 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Single Leg Good Morning Work light. Focus on positioning over load. Perform all reps on 1 leg then switch to the other. Reference January 2nd, 2019 for loading. 2) AQAP: 25 Power Cleans 95/65 50 Bar Facing Burpees 25 Power Cleans 95/65 Extra Work: 3) Table Top Up-Downs: 100 Reps Pause at the top of each rep…
Champlain Valley CrossFit – Competition: Monday, January 28th, 2019N
*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) 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) AQAP: 25 Power Cleans 135/95 50 Bar Facing Burpees 25 Power Cleans 135/95 Scale as needed. 4) Walking Lunges: 300 Steps @ Easy Tempo Not for time. Perform these slow with focus on activation and positioning. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, January 26th, 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) 5-7 rounds AQAP: 20 Dumbbell Box Step-Overs 25/15 @ 24/20 20 Knee Push-ups 20 Kettlebell Swings 35/26 Scale as needed. Keep grinding and keep moving. Extra Work: 2) Single Arm Dumbbell Row: 5 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, January 26th, 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) 7 rounds AQAP: 20 Dumbbell Box Step-Overs 35/25 @ 24/20 20 Push-ups 20 Kettlebell Swings 53/35 Scale as needed. Keep grinding and keep moving. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Single Arm Dumbbell Row: 5 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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