Champlain Valley CrossFit – Competition: Wednesday, November 7th, 2018
*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Use this as warm-up. Rest 90-120 seconds between sets. 2) 3-Position Clean (Floor, Knee, Mid-Thigh): Max for Day Warm-up as needed. Rest 2-3 minutes between sets. 3) Clean Pull off Riser: 5 @ 108%, 5 @ 113%, 5 @ 118% Warm-up as needed. Rest 2-3 minutes between sets. Use the same riser height you used Monday. Use straps if you need them/have them. 4) Front Squat: 3 @ 70%, 3 sets of 3 @ 73% Warm-up as needed. Rest 2-3 minutes between sets. 5) Romanian Deadlift: 3 sets of 5 @ 53% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent. 6) Hip Extension: 3 sets of 30 Rest 90-120 seconds between sets. Add load as deemed fit. 7) C2 Bike – 8 sets…
Champlain Valley CrossFit – Sport: Wednesday, November 7th, 2018
*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5RM Push Press 3:00 – 6:00 – 3 minute AMRAP: 15 Wall Balls 20/14 + 9 Pull-ups 6:00 – 7:00 – Rest Even… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5RM Push Press 3:00 – 6:00 – 3 minute AMRAP: 100 Double-unders + Max Goblet Alternating Lunges 53/35 6:00 – 7:00 – Rest Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-t0-bar. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, November 6th, 2018
*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + Hi-Hang Power Snatch + Overhead Squat 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 + Hi-Hang Power Clean + Push Press Warm-up as needed. 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 Pulls @ 105-115% Work a little heavier than last week. Reset on the floor between each rep. 2) AQAP: 50 Box Jump Overs 24/20 50 Alternating Dumbbell Snatch 50/35 50 Push-ups 50 Alternating Dumbbell Snatch 50/35 Extra Work: 3) Wide Grip Lat Pull Down: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes)….
Champlain Valley CrossFit – Fitness: Tuesday, November 6th, 2018
*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: 5 T+G Deadlifts Warm-up as needed. Reference 10/9/18 for loading. Warm-up to a relatively heavy set so you get 7 solid working sets. Build to a heavy set for the day. 2) Every 1:30 x 7 sets: 10 Russian Swings + 20-30 second Hollow Hold Pick a Kettlebell weight you can use for all 7 sets. This should be heavier than normal given it’s a Russian Swing and in low volume, ideally, jump 1 to 2 Kettlebells up from your normal weight. 3) AQAP: 50 Box Jump Overs 24/20 30 Ball Slams 40/30 50 Knee Push-ups 30 Ball Slams 40/30 Extra Work: 4) Wide Grip Lat Pull Down: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, November 6th, 2018
*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate Warm-up as needed. Rest 90-120 seconds between sets. 2) 2 Pause Jerk + Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build to a heavy set for the day. 3) Behind the Neck Push Press: 5RM for Day Warm-up as needed. Rest 2-3 minutes between sets. Performed in your Jerk Grip. 4) Power Clean: 3RM for Day Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 5) Dumbbell Bench Press: 4 sets of 15 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 6) Row: 250m Every 2:00 x 20 sets Perform at a hard but maintainable pace. For results post detailed weights, reps, times, thoughts, etc. for all work…
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