Champlain Valley CrossFit – Sport: Thursday, November 22nd, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 11/side Single Arm Dumbbell Plank Rows 50/35 22 Alternating Dumbbell Snatch 50/35 20 Alternating Dumbbell Goblet Lunges 50/35 18 Burpees One Dumbbell for the entire workout. For the Rows, athlete is in a plank with one hand on the Dumbbell, perform all 11 rows on that one arm, then switch to the other arm. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, November 22nd, 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: Thursday, November 22nd, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 11/side Single Arm Dumbbell Plank Rows 35/25 22 Alternating Dumbbell Snatch 35/25 20 Alternating Dumbbell Goblet Lunges 35/25 18 Burpees One Dumbbell for the entire workout. For the Rows, athlete is in a plank with one hand on the Dumbbell, perform all 11 rows on that one arm, then switch to the other arm. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Wednesday, November 21st, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 3:00 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Dumbbell Box Step-Overs 25/15 @ 24/20 5:00 – 6:00 – Knees-up 6:00 – 7:00 – Rest Even… 0:00 – 3:00 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Kettlebell Swings 35/26 5:00 – 6:00 – Push-ups 6:00 – 7:00 – Rest Each station is for max reps. Scale as needed. Extra Work: 2) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, November 21st, 2018
*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Cleans: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) 2-Position Clean (Floor, Knee): max for Day, 95%, 90% Rest 2-3 minutes between sets. 3) Clean Pull: 3 @ 110%, 3 @ 115%, 3 @ 120% Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps. 4) Front Squat: 3 sets of 3 @ 75% Rest 2-3 minutes between sets. 5) Romanian Deadlift: 3 sets of 4 @ 55% of 1RM Deadlift Rest 90-120 seconds between sets. Session B: 1) Wall Facing Strict Handstand Push-up: 5 sets of 3 Rest 2-3 minutes between sets. Build to a max deficit. 2) Strict Handstand Push-up: 21-18-15-12-9-6-3 Unbroken for Time Scale as needed depending on your abilities…kipping, change rep scheme to 10>1, etc. 3)…
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