Champlain Valley CrossFit – Sport: 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 50/35 @ 24/20 5:00 – 6:00 – Toes-to-bar 6:00 – 7:00 – Rest Even… 0:00 – 3:00 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Kettlebell Swings 53/35 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. 3) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, November 20th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets: 10 Box Jumps + 100ft Farmers Carry + 20-30 seconds Hanging Hollow Hold Pick weights/efforts you can maintain for all 7 cycles. Looking for around 90 seconds of Work and 90 seconds of Rest. For the Farmers Carry think about which you want to emphasize more, Grip Work, or Overall Loading. You’ll get more Grip working using Dumbbells but you won’t be able to carry as much weight, you’ll be able to move more load with Kettlebells since it’s easier on your grip. These 3 movements aren’t for time, but move with intent through them. 2) 8 minute AMRAP: 10 Ball Slams 40/30 15 Wall Balls 14/8 Extra Work: 3) 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. Build…
Champlain Valley CrossFit – Competition: Tuesday, November 20th, 2018
*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as Warm-up. 2) Pause Jerk + Jerk: Max for Day, 95%, 90% Rest 2-3 minutes between sets. Hold the bottom of the Dip for 2-3 seconds before finishing the lift. 3) Push Press: 4 sets of 3 @ 75% Rest 2-3 minutes between sets. 4) Power Clean: 5 sets of 2 @ 75% Rest 90-120 seconds between sets. Drop and reset between reps. 5) Football Bench Mid Grip: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 6) 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. Build as heavy as deemed fit. Session B: 1) C2 Bike: 20 x 1000m Nasal breathing…
Champlain Valley CrossFit – Sport: Tuesday, November 20th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Low Hang Power Snatch Warm-up as needed. Start around 50-60% of your 1RM. Work at moderate loads and keep things clean and snappy. 2) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Low Hang Power Clean + 2 Push Press Start around 50-60% of your 1RM. Work at moderate loads and keep things clean and snappy. 3) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts + 3 Clean Power Shrugs @ 90-100% For this piece the goal is to work on position and bar path for the Deadlift. Don’t just rip the weight off the floor in a Clean Grip. Start in your Clean Grip and Position, start to move the bar off the floor, once past the knees, re-scoop under the bar just as…
Champlain Valley CrossFit – Competition: Monday, November 19th, 2018
*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets. 2) 2-Position Snatch (Floor,Knee): Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch Pull: 3 @ 110%, 3 @ 115%, 3 @ 120% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps. 4) Back Squat: 1 @ 85%, 3 @ 75%, 1 @ 87%, 3 @ 77%, 1 @ 89%, 3 @ 79% Warm-up as needed. Rest 2-3 minutes between sets. 5) Jumping Back Squat: 5 sets of 3 @ 20% Rest 60 seconds between sets. Reset between each rep and make sure you’re hitting full depth. 6) Reverse Hyper: 3 sets of 20 Rest 90-120…
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