Champlain Valley CrossFit – Sport: Monday, November 19th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 10 Barbell Hack Squats Start light, around 30% of your 1RM Deadlift. Focus on positioning over load and feel the movement out. If things feel good add weight accordingly. Set the bar Dead on…
Champlain Valley CrossFit – Fitness: Monday, November 19th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 10 Barbell Hack Squats Start light, around 30% of your 1RM Deadlift. Focus on positioning over load and feel the movement out. If things feel good add weight accordingly. Set the bar Dead on…
Champlain Valley CrossFit – Fitness: Saturday, November 17th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) 7 rounds AQAP: 10/side Single Arm Kettlebell Push Press 35/26 20 Kettlebell Swings 35/26 30 Kettlebell Goblet Squats 35/26 Extra Work: 2) Single Arm Dumbbell Row: 3 sets of 20 Rest 90-120 seconds between sets. Perform all reps on 1 side then switch to the other. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, November 17th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) Snatch + Overhead Squat: Max For Day, 95%, 90% Warm-up as needed. Rest as needed between lifts. 2) Clean + Front Squat + Jerk: Max For Day, 95%, 90% Warm-up as needed. Rest as needed between lifts. 3) Back Squat: 3RM for Day, 10 @ 57% of 1RM Warm-up as needed. Rest as needed between lifts. 4) Good Morning: 3 sets of 4 @ 25% of 1RM Deadlift Rest 90-120 seconds between sets. 5) 3 rounds AQAP: 21 Chest-to-bar Pull-ups 12 Squat Cleans 135/95 Scale as needed. 6) 5 rounds AQAP: 1000m Row 10 Muscle-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, November 17th, 2018
*Winter 2018 Holiday Schedule HERE WOD: 1) 7 rounds AQAP: 10/side Single Arm Kettlebell Push Press 53/35 20 Kettlebell Swings 53/35 30 Kettlebell Goblet Squats 53/35 Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Single Arm Dumbbell Row: 3 sets of 20 Rest 90-120 seconds between sets. Perform all reps on 1 side then switch to the other. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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