Champlain Valley CrossFit – Competition: Saturday, January 12th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 2:00 x 7 sets: 10-20 Unbroken Strict Handstand Push-up Pick a rep count you can maintain for all 7 sets. If you don’t have the capacity for 10 reps consistently unbroken, scale the reps appropriately and add on sets to get some solid volume of a minimum of 50 reps. 2) Weighted Strict Bar Dips: 6 sets of 4 Rest 2-3 minutes between sets. Load as heavy as deemed fit. 3) Every 1:30 Until Failure: 3-Position Squat Clean Thruster 155/105 Add 10/5 Every 1:30 until failure. Order is Floor, Low Hang, Above the Knee Hang…this is a total of 3 Squat Clean Thrusters, NOT 3 Squat Cleans + 1 Thruster. Must be performed as a complex. 4) AQAP: 21-15-9 Thrusters 115/75 12-9-6 Bar Muscle-ups Scale as needed. 5) AQAP: 30 Dumbbell Box Step-Overs 50/35 @ 24/20 30…
Champlain Valley CrossFit – Sport: Saturday, January 12th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 21 minute AMRAP: 30 Calories Ski/Bike/Row/Run 20 Pull-ups 10 Dumbbell Thrusters 50/35 Extra Work: 2) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 3) GHD Sit-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, January 12th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 21 minute AMRAP: 30 Calories Ski/Bike/Row/Run 20 Ring Rows 10 Dumbbell Thrusters 35/25 Extra Work: 2) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, January 11th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 10 Supinated Bent Over Barbell Rows + 5 Standing Dumbbell Strict Press Pick loads that are difficult, but that you feel confident in being able to maintain for all 7 sets. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 20-30 seconds Handstand Hold + 20-30 second Hanging Hollow Hold Pick times that you feel confident that you can maintain for al 7 sets. 2) 10 minute AMRAP: 21 Wall Balls 14/8 15 Alternating Dumbbell Snatch 35/25 9 Knees-up Extra Work: 3) Sumo Stance Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, January 11th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Every 1:00 x 12 sets: 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 12 sets: 1 Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 sets of: 3 Front Squats + 2 Jerks Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Back Squat: 3 sets of 10 @ 60-80% Warm-up as needed. Rest 2-3 minutes between sets. Pick weights that are moderately tough. Not looking for a 10RM here, just looking for some solid volume work at moderately tough loads. 5) 20 minute AMRAP: 3 rounds of… 21 Wall Balls 20/14 15 Alternating Dumbbell Snatch 50/35 9 Toes-to-bar + 30/25 Calories Row This workout is 3 rounds of the…
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