Champlain Valley CrossFit – Fitness: Friday, December 21st, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets: 5 Barbell Upright Rows + 10 Standing Dumbbell Strict Press + 30 second D-Ball Bear Hug Hold Pick weights that you can maintain for all 7 sets. Rows are done in a pronated grip. Strict performed standing. For the D-Ball Hold focus on keeping yourself as upright as possible. 2) 7 minute AMRAP: 21 Kettlebell Swings 35/26 15 Knees-up 9 Deadlifts 115/75 Extra Work: 3) Banded Face Pulls: 100 Reps Focus on position and activation over speed. Break-up as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, December 21st, 2018
*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 73% Minutes 7-9 – 1 @ 76% Warm-up as needed. 3) Push Jerk – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 73% Minutes 7-9 – 1 @ 76% Warm-up as needed. 4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift Rest 90-120 seconds between sets. 5) GHD Sit-ups: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Session B: 1) 3 rounds AQAP: 21 Push-ups 21 Ring Rows 12 Kipping Handstand Push-ups 12 Chest-to-bar Pull-ups Scale as needed. 2) Not For Time: 100 EZ Bar Cable Press Downs +…
Champlain Valley CrossFit – Sport: Friday, December 21st, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: Halting Snatch + Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Halting Snatch pause just below the knee for 2-3 seconds. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Halting Clean + Low Hang Power Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Halting Snatch pause just below the knee for 2-3 seconds. 2) 3 rounds AQAP: 21 Kettlebell Swings 53/35 15 Toes-to-bar 9 Deadlifts 185/135 Extra Work: 3) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat. 4) 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. For results post detailed…
Champlain Valley CrossFit – Sport: Thursday, December 20th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength…
Champlain Valley CrossFit – Fitness: Thursday, December 20th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength…
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