Champlain Valley CrossFit – Competition: Tuesday, October 23rd, 2018
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, 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, then hit your back-off sets. 3) Behind the Neck Push Press: 4 sets of 5 @ 70% 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: 5 sets of 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 5) Incline Single Arm Dumbbell Bench Press: 4 sets of 6/side Rest 2-3 minutes between sets. Perform all reps on…
Champlain Valley CrossFit – Fitness: Tuesday, October 23rd, 2018
WOD: 1) Every 3:00 x 7 sets: 5/side Kettlebell Suit-Case Deadlift + 50ft Heavy Sled Push + 30 second Hollow Hold Pick weights, output, etc. that you can maintain for all 7 cycles of this. While these sets aren’t for time, move with intent from one movement to the next. 2) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 35/26 9 Front Squats 65/45 Extra Work: 3) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. No load needed, focus on activation and position. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 22nd, 2018
WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 8/side Single Leg Kettlebell Romanian Deadlift Focus on positioning over load. Keep your hips square and only go as low as you can maintain a proper back position. Try to keep the opposing leg off the ground for all 8 reps and then switch sides. 2) 6 minute AMRAP: 9 Burpees 9 D-Ball Deadlift t0 Bear Squat 70/50 Extra Work: 3) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For…
Champlain Valley CrossFit – Sport: Monday, October 22nd, 2018
WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 8/side Single Leg Kettlebell Romanian Deadlift Focus on positioning over load. Keep your hips square and only go as low as you can maintain a proper back position. Try to keep the opposing leg off the ground for all 8 reps and then switch sides. 2) AQAP: 21-15-9 Bar Facing Burpees 12-9-6 Squat Cleans 95/65 Extra Work: 3) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 4) Ski Erg: 8 sets of…
Champlain Valley CrossFit – Competition: Monday, October 22nd, 2018
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) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day, then two back-off sets. 3) Snatch Pull Off Riser (3-4″): 5 @ 105%, 5 @ 110%, 5 @ 115% Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them. 4) Back Squat: 1 @ 80%, 5 @ 70%, 1 @ 82%, 5 @ 72%, 1 @ 84%, 5 @ 84% Warm-up as needed. Rest 2-3 minutes between sets. 5) Jumping Back Squat: 5 sets of 3 @ 20% Warm-up as needed. Rest 90-120 seconds between sets. 6) Sled…
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