Champlain Valley CrossFit – Fitness: Thursday, October 25th, 2018
WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…
Champlain Valley CrossFit – Competition: Wednesday, October 24th, 2018
WOD: Session A: 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, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Clean Pull off Riser: 5 @ 105%, 5 @ 110%, 5 @ 115% 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: 4 sets of 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 5) Romanian Deadlift: 3 sets of 5 @ 50% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent. 6) Kettlebell Single Leg Romanian Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on position over loading. Perform all reps on 1…
Champlain Valley CrossFit – Sport: Wednesday, October 24th, 2018
WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Toes-to-bar + 20 Alternating Dumbbell Snatch 50/35 Even – 2 minutes Ski/Bike/Row/Run + 50 Double-unders + 15/side Single Arm Dumbbell Push Press 50/35 For your machine work pick a pace you can maintain for all 8 sets, you should be getting the same output calories/meters each round. Scale appropriately so you have 60 seconds+ Rest after each round. You may break-up the Push Press however you like, but it needs to be 15 on each side. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down, Handstand Walk, Support, Push-up, etc. 3) Kneeling Banded “Cable” Crunches: 4 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Wednesday, October 24th, 2018
WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Knee-ups + 20 Ball Slams 40/30 Even – 2 minutes Ski/Bike/Row/Run + 100 Heavy Rope Single-unders + 15/side Single Arm Dumbbell Push Press 35/25 For your machine work pick a pace you can maintain for all 8 sets, you should be getting the same output calories/meters each round. Scale appropriately so you have 60 seconds+ Rest after each round. You may break-up the Push Press however you like, but it needs to be 15 on each side. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down, Handstand Walk, Support, Push-up, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, October 23rd, 2018
WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Halting Muscle Snatch + Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt at the Knee for 2-3 seconds before completing the first lift. Reset on the floor after the first rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Halting Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt at the Knee for 2-3 seconds before completing the first lift. 1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 95-105% Reset on the floor between each rep. Use straps if you need them/have them. Work a little heavier than last week. 2) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 53/35 9 Overhead Squats 95/65 Extra…
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