Champlain Valley CrossFit – Sport: Tuesday, January 22nd, 2019
*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Power Snatches 2 Hang Squat Snatches 1 Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling! 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 3 Power Cleans 2 Hang Squat Cleans 1 Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling! 2) 3 rounds AQAP: 21/15 Calories Ski/Bike/Row/Run 21 Hang Power Cleans 95/65 21 Pull-ups Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side Rest 90-120 seconds between…
Champlain Valley CrossFit – Fitness: Tuesday, January 22nd, 2019
*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 10 D-Ball Bear Hug Lunges + 10 Banded Pull Throughs Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 Dumbbell Sumo Stance Romanian Deadlifts + 10-15 Abmat Sit-ups Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading. 2) 10 minute AMRAP: 21/15 Calories Ski/Bike/Row/Run 21 Kettlebell Hang High-Pulls 53/35 21 Ring Rows Extra Work: 3) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side Rest 90-120 seconds between sets. Perform all…
Champlain Valley CrossFit – Competition: Tuesday, January 22nd, 2019
*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Every 3:00 x 7 sets: 3 Legless Rope Climbs 15ft Scale as needed. Goal for these should be to do them as fast as possible, maximizing both intensity and rest time. 2) 3 rounds AQAP: 21/15 Calories Row 21 Hang Power Cleans 135/95 21 Chest-to-bar Pull-ups Scale as needed. 3) Fat Neutral Grip Bodyweight Row w/Pause: 7 sets of 5 Rest 90-120 seconds between sets. Add load as deemed fit. Pause at the chest for 2-3 seconds. Use a ring strap to hook the Fat Neutral grip to and hang it off a Pull-up Bar. Feet should be on a 20″ box. 4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) Upright Barbell Row: 100…
2019 Events Schedule
For 2019 we’ve been working to build out an events schedule for the year so that people can plan accordingly and get involved if they are interested. We hope that you all hop in and take part in something. The first large event on the calendar for us will be our new, and hopefully yearly, internal Throwdown. We’ve thought about trying to last minute put a winter party together, however it might be a little late for that. With that being said if anyone has any ideas, that would be easy to throw together, please let us know. What we have below fills out our year pretty well, we may add something else small, but we hope this gives you all an opportunity to get involved with an event with the gym community. Sunday, April 14th – Spring Cleaning While not much of an…
Champlain Valley CrossFit – Fitness: Monday, January 21nd, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot is on the box. Perform all reps on 1 side before switching to the other. Reference 12/28/18 for loading. 2) 3 rounds AQAP: 24 Deadlifts 95/65 12 Burpees 6 Front Squat 95/65 Extra Work: 3) Hip Thrusts: 3…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
