Champlain Valley CrossFit – Competition: Thursday, January 17th, 2019
*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like…
Champlain Valley CrossFit – Sport: Wednesday, January 16th, 2019
*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Push Press + 30 second Hollow Hold Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 18:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 20 Push-ups Scale as needed. 2 minutes rest after this. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Bent Over Rows + 30 second Hollow Hold Start around 50-60% of your bodyweight and build as heavy as deemed fit. 1d) 30:00 – 38:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Burpees Extra Work: 2) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Competition: Wednesday, January 16th, 2019
*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Pause Bench Press w/Chains or Bands: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. You choose the band tension/chain weight. 2) Every 2:00 x 7 sets: 7 T+G Power Snatch Repeat from last week. Work heavy if you’re feeling it, or work light and focus on barbell cycling speed if you’re feeling a little beat up. 3) AQAP: 21-18-15-12-9-6-3 Strict Handstand Push-ups 100ft Dog Sled Push @ 2x Bodyweight Scale as needed. Dog Sled weighs 100lbs, include that in your total weight. 4) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. 5) Sumo Stance Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over loading. 6) Cable Hamstring Curls: 3 sets of 20 Rest 90-120 seconds between sets….
Champlain Valley CrossFit – Fitness: Wednesday, January 16th, 2019
*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Push Press + 30 second Hollow Hold Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 18:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 20 Push-ups Scale as needed. 2 minutes rest after this. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Bent Over Rows + 30 second Hollow Hold Start around 50-60% of your bodyweight and build as heavy as deemed fit. 1d) 30:00 – 38:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Burpees 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 – Sport: Tuesday, January 15th, 2019
*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 2 Snatches 2 Hang Snatches 2 Overhead Squats Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Snatches are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time. 1b) 10:30 -21:00 – Every 1:30 x 7 sets: 2 Cleans 2 Hang Squat Cleans 2 Push Jerk Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Cleans are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time. 2) AQAP: 50-40-30-20-10 Kettlebell Swings 53/35 25-20-15-10-5 Toes-to-bar Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 4) Seated…
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