Holiday 2018 Schedule
A Quick Heads-up for Everyone for our upcoming Holiday Schedule Changes Wednesday – November 21st – No Evening Classes (Gym will close after the Noon Class) Thursday – November 22nd – 9:00 AM Class Only Friday – November 23rd – 8:00 AM CrossFit Burn, then Open Gym from 9:00 AM – 5:00 PM Monday – December 24th – No Evening Classes (Gym will close after the Noon Class) Tuesday – December 25th – 9:00 AM Class Only Monday – December 31st – No Evening Classes (Gym will close after the Noon Class) Tuesday – January 1st – Closed
Champlain Valley CrossFit – Competition: Tuesday, October 30th, 2018
*Winter Sniffels HERE WOD: Session A: 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 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: 5 @ 70%, 3 sets of 5 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. Percentage off of your normal Push Press if you don’t know your BTN Push Press. Performed in your Jerk Grip. 4) Power Clean: 3 @ 70%, 3 sets of 3 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 5) Football Bar Wide Grip: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible….
Champlain Valley CrossFit – Fitness: Tuesday, October 30th, 2018
*Winter Sniffels HERE WOD: 1) Every 1:30 x 7 sets: 7 Double Russian Kettlebell Swings + 50ft Double Kettlebell Front Rack Carry + 7 Double Russian Kettlebell Swings Pick weights you can maintain for the 7 sets. This entire piece should be performed as a complex without putting the Kettlebells down. 2) Every 1:30 x 7 sets: 5/side Jumping Alternating Lunges + 20 seconds Hard Assault Bike Scale as needed. Hit the Assault Bike hard, but at a repeatable effort. 3) 10 minute AMRAP: 40 Heavy Rope Single-unders 15 Knees-up 10 Dumbbell Hang Clean and Jerk 25/15 Clean and Jerk is anyway/anyhow, ideally a weight you can Power Clean and Push Press/Jerk. Extra Work: 4) Seated Arnold Press: 4 sets of 8 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 – Sport: Tuesday, October 30th, 2018
*Winter Sniffels HERE WOD: 1) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + Snatch Balance + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 7:00 – 14:00 – Every 1:00 x 7 sets: Muscle Clean + Thruster + Push Jerk Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 100-110% Work a little heavier than last week. Reset on the floor between each rep. 4) AQAP: 100 Double-unders 21 Dumbbell Hang Clean + Jerk 50/35 21 Toes-to-bar 15 Dumbbell Hang Clean + Jerk 50/35 15 Toes-to-bar 9 Dumbbell Hang Clean + Jerk 50/35 9 Toes-to-bar 100 Double-unders Clean and Jerk is anyway/anyhow, ideally a weight you can Power Clean and Push Press/Jerk. Extra Work: 5) Hanging Hollow Hold: Accumulate…
Champlain Valley CrossFit – Sport: Monday, October 30th, 2018
WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5-5-5-7 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs. 1b) 10:00 – 16:00 – Every 2:00 x 3 sets: 2-2-3 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs. 1c) 16:00 – 26:00 – Every 2:00 x 5 sets: 12 Sumo Stance Good Morning Focus on positioning over load. Stance should be WIDE, not just a couple inches wider than your Squat stance, but 50-100% wider than your normal stance. 2) 7 minute Up Ladder: 10 Air Squats 2 Power Clean 155/105 Workout is performed 10+2, 20+4, 30+6, and so on until time is up. Extra…
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