Champlain Valley CrossFit – Competition: Thursday, December 20th, 2018
*Winter 2018 Holiday Schedule 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 swimming or rowing), but the effort expended should leave you…
Champlain Valley CrossFit – Fitness: Wednesday, December 19th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Alternating Dumbbell Goblet Box Step-ups 35/25 @ 24/20 + 10/side Single Arm Dumbbell Push Press 35/25 Even – 2 minutes Ski/Bike/Row/Run + 30 Kettlebell High-Pulls 53/35 + 100 Heavy Rope Single-unders Scale as needed. We are looking for you to get at least 60 seconds of rest each round. Work a pace on the machine that you can maintain for all 8 sets. Don’t go out too hot! Extra Work: 2) Turkish Get-up: 5 sets of 3 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 – Sport: Wednesday, December 19th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Box Jump Overs 24/20 + 10/side Single Arm Dumbbell Push Press 50/35 Even – 2 minutes Ski/Bike/Row/Run + 20 D-Ball Over the Shoulder 100/70 + 50 Double-unders Scale as needed. We are looking for you to get at least 60 seconds of rest each round. Work a pace on the machine that you can maintain for all 8 sets. Don’t go out too hot! Extra Work: 2) Turkish Get-up: 5 sets of 3 Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 3) Banded Face-Pulls: 100 Reps Focus on position and activation, not speed. Take your time, break-up as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, December 19th, 2018
*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Clean – 15 minute EMOTM: Minutes 1-5 – 1 @ 70% Minutes 6-10 – 1 @ 73% Minutes 11-15 – 1 @ 76% Warm-up as needed. All reps are full Squat. 3) Clean Pull: 4 sets of 2 @ 120%, 2 @ 90% Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them. 4) Back Squat: 1RM for Day, 95%, 90% Rest 2-3 minutes between sets. 5) D-Ball Bear Hug Bulgarian Split Squats: 4 sets of 8/side Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session…
Champlain Valley CrossFit – Sport: Tuesday, December 18th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + 2 Snatch Balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Muscle Clean + Thruster + Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch High Pulls Start around 60-70% of your 1RM. Load as deemed fit, make sure the bar is getting to Sternum or above each rep. Reset on the floor each repetition. Reference last week for loading. 2) AQAP: 50-40-30-20-10 Wall Balls 20/14 25-20-15-10-5 Pull-ups We are looking for around 10-12 minute workout for our general pop here. Scale appropriately, bring volume down as needed for your abilities. Wall Balls are divisible…
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