Champlain Valley CrossFit – Sport: Thursday, October 11th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1) 40 minute EMOTM: Minute 1+2 – Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 – Non-Monostructural Conditioning Minute 7+8 – 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…
Champlain Valley CrossFit – Competition: Thursday, October 11th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1) Swimming: A) 300m As… 2 x 50m Catch-up 50m Finger Tip Drag 50m Sculling B) 8x50m Freestyle Counting Strokes – Rest 1:00 (Goal number 10-14 per length) C) 3x200m Freestyle @ 70% – Rest 1:00 D) 3x100m Freestyle @ 75% – Rest :45 E) 3x50m Freestyle @ 80% – Rest :30 F) 400m Freestyle Arm w/ Buoy and Paddle – Breathing 5×1 G) 1x25m Butterfly for time * Movements for Friday… – Fitness – Push/Pull/Trunk – Ring Row + Thruster + D-Ball – Sport/Competition – Pull-up + Thruster + Squat Clean For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Wednesday, October 10th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1a) 0:00 – 21:00 – Every 1:30 x 14 sets: Odd – 5 Bench Press Even – 60 seconds Ski/Bike/Row/Run Warm-up as needed. Partner up with someone and share the bench. Build to a heavy loading for the Bench Press. Pick a pace that you can maintain for all 7 sets of the machine work. 1b) 21:00 – 30:00 – 9 minute EMOTM: 9 Double Dumbbell Bent Over Rows Pick a weight that you can maintain for all 9 sets. 1c) 30:00 – 40:00 – 10 minute AMRAP: 100 Wall Balls 20/14 Max Calories Ski/Bike/Row/Run Perform the 100 Wall Balls, then max calories on your machine in the remaining time. Extra Work: 2) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip….
Champlain Valley CrossFit – Competition: Wednesday, October 10th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: Session A: 1) Row/Ski: A) 5:00 Easy B) 2 sets of – 10/7 Cal Row Sprint, Rest :30 10/7 Cal Ski Sprint – Rest 1:00 Between Sets C) 3 sets of – 20/14 Cal Row @ 80% 20/14 Cal Ski @ 80% – Rest 2:00 Between Sets D) 4 sets of – 30/20 Cal Row @ 70% 30/20 Cal Ski @ 70% – Rest 3:00 Between Sets Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Deadlift: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 95-105% 1 @ 95-105% Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go…
Champlain Valley CrossFit – Fitness: Wednesday, October 10th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1a) 0:00 – 21:00 – Every 1:30 x 14 sets: Odd – 5 Bench Press Even – 60 seconds Ski/Bike/Row/Run Warm-up as needed. Partner up with someone and share the bench. Build to a heavy loading for the Bench Press. Pick a pace that you can maintain for all 7 sets of the machine work. 1b) 21:00 – 30:00 – 9 minute EMOTM: 9 Double Dumbbell Bent Over Rows Pick a weight that you can maintain for all 9 sets. 1c) 30:00 – 40:00 – 10 minute AMRAP: 100 Wall Balls 14/8 Max Calories Ski/Bike/Row/Run Perform the 100 Wall Balls, then max calories on your machine in the remaining time. Extra Work: 2) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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