Champlain Valley CrossFit – Sport: Monday, January 7th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 7/side Dumbbell Top + Bottom Reverse Lunge Hold a heavy Dumbbell in the Farmers Position, and a Light one at the Front Rack. Perform all reps on 1 side, then switch the Dumbbell Positions when you switch to the other leg. Reference 12/10/18 for loading. 2) 21-15-9 – AQAP:: Deadlifts 185/135 Box Jumps 24/20 Extra Work: 3) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds…
Champlain Valley CrossFit – Fitness: Monday, January 7th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 7/side Dumbbell Top + Bottom Reverse Lunge Hold a heavy Dumbbell in the Farmers Position, and a Light one at the Front Rack. Perform all reps on 1 side, then switch the Dumbbell Positions when you switch to the other leg. Reference 12/10/18 for loading. 2) 7 minute AMRAP: 15 Deadlifts 115/75 15 Box Jumps 24/20 Extra Work: 3) Single Leg Hip Thrust: 3 sets of 15/side Rest…
Champlain Valley CrossFit – Competition: Monday, January 7th, 2019
*The Open is Coming…And We Won’t Be Participating HERE **Be aware we’re making a programming shift on the competition programming. We just worked through a traditional 12 week Olympic Lifting cycle. We will be moving away from percentage work, as well as moving towards more CrossFit Olympic work, with an emphasis on Battery Work and Barbell cycling. You can also expect to see a little uptick in gymnastics work moving forward. This structure will stay in place for the next 12-16 weeks until it warms up and we can get outside. WOD: Session A: 1) Concept 2 Bike: 3 x 20 minutes Rest 3 minutes between intervals. Perform Interval 1 @ Damper 1, Interval 2 @ Damper 3, and Interval 3 @ Damper 5. Stimulus is steady pace through the 20 minute piece at Zone 3. Session B: 1) 5 sets of: 1 Pause Front Squat…
Champlain Valley CrossFit – Sport: Saturday, January 5th, 2018
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 30 minute AMRAP: 21 Overhead Squats 95/65 18 Push-ups 15 Pull-ups 12 Power Snatch 95/65 9 Burpee Lateral Bar Hop 6/side Front Rack Lunge 95/65 3 Rope Climbs 15ft Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale load as needed, stimulus is to be walking smooth and steady the entire time. 3) 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 – Fitness: Saturday, January 5th, 2018
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 30 minute AMRAP: 21 Slam Ball Bear Squats 40/30 18 Push-ups 15 Ring Rows 12 Ball Slams 40/30 9 Burpees 6/side Slam Ball Bear Lunges 40/30 3 Rope Sit-to-stand Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale load as needed, stimulus is to be walking smooth and steady the entire time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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