Champlain Valley CrossFit – Competition: Tuesday, January 15th, 2019
*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: Session B: 1) Every 3:00 x 7 sets: 5 Strict Pull-ups + 10 Chest-to-bar Pull-ups Performed as a complex. If you don’t have the capacity to perform 7 unbroken sets of this, scale volume appropriately. Use this as an opportunity to get some low intensity volume and skill work in. 2) Close Grip Chin-up: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 3) AQAP: 50-40-30-20-10 Kettlebell Swings 70/53 25-20-15-10-5 Toes-to-bar Scale as needed. 4) Seated Neutral Fat Grip Cable Row: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Kettlebell Upright Row: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Session B: 1) Snatch Warm-up – 2-3 sets not for time: 5…
Champlain Valley CrossFit – Fitness: 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: 50ft Walking Dumbbell Romanian Deadlift Use a moderate weight for these. Essentially this is an alternating, staggered stance Romanian Deadlift. Each rep you do take a step forward and perform a rep in the other staggered stance. Continue on this path until you cover 50ft. 1b) 10:30 -21:00 – Every 1:30 x 7 sets: 10 High Box Jumps + 15 seconds/side Side Plank Pick a height that is a bit higher than your typical Met-con Box Jump height. Step down on each rep. 2) AQAP: 50-40-30-20-10 Kettlebell Swings 35/26 25-20-15-10-5 Knees-up Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, January 14th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) C2 Bike – Nasal Breathing Only: 10 minutes Easy @ Damper 1 Then…4 sets of… :30 Hard @ Damper 5 1:00 Easy @ Damper 1 1:00 Hard @ Damper 3 2:00 Easy @ Damper 1 1:30 Hard @ Damper 1 3:00 Easy @ Damper 1 This should be one continuous piece taking 46 minutes. Session B: 1) 5 sets of: 1 Pause Front Squat + 1 Tempo Front Squat + 1 Front Squat Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than…
Champlain Valley CrossFit – Fitness: Monday, January 14th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. Reference 12/17/19 for loading. 2) 7 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 50 Heavy Rope Single-unders Extra Work: 3) Hip Extension: 3…
Champlain Valley CrossFit – Sport: Monday, January 14th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. Reference 12/17/19 for loading. 2) 5 rounds AQAP: 10 Power Cleans 95/65 40 Double-unders Extra Work: 3) Single Leg Hip Extension: 4 sets of 10/side Rest 90-120…
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