Champlain Valley CrossFit – Sport: Tuesday, October 9th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1) Every 1:00 x 7 sets: Muscle Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reference 8/14/18 for loading. 2) Every 1:00 x 7 sets: Power Snatch Continue to build loading from Part 1. Reference 8/14/18 for loading. 3) Every 1:00 x 7 sets: Snatch Continue to build loading from Part 2. Reference 8/14/18 for loading. 4) AQAP: 30 Power Snatch 75/55 75 Double-unders 50 Toes-to-bar 75 Double-unders 30 Power Snatch 75/55 Extra Work: 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over loading. 6) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, October 9th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: Session A: 1) Run: A) 5:00 Easy B) 2 sets of 3 x 50m Sprint Every 1:00 – Rest 3:00 Between sets C) 5 x 300m @ 80% (Hill Run or Weight Vest) – Rest is 2:00 or Walk Back Down the Hill D) 3K Easy Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Bench Press: 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 for another one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, October 9th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1) Every 1:30 x 7 sets: 5 T+G Deadlifts Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a current 5RM Deadlift. Be smart and safe with your lifts. Reference 8/14/18 for loading. 2) Every 1:30 x 7 sets: 5 Broad Jumps + 10 Supermans Focus on jumping as far as possible, but also on landing softly. For the Supermans hold the top position each rep for 1 second. 3) 10 minute AMRAP: 50 Heavy Rope Single-unders 12 Knees-up 9 Ball Slams 40/30 Extra Work: 4) Overhead Squat Practice: 10 minutes Spend time working on the movement itself or working on mobility needed for the movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 8th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1) Front Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) D-Ball Bear Hug Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/9/18 for loading. 3) 7 minute AMRAP: 10 Burpee Box Jump Overs 24/20 10 Dumbbell Hang Power Cleans 35/25 Extra Work: 4) Single Leg Hip Thrust: 4 sets of 10/side Rest 90-120 seconds between sets. 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 – Competition: Monday, October 8th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: Session A: 1) C2 Bike: A) 5:00 Easy B) 6x200m Sprint, Every 1:00 C) 4 sets of – 3x500m @ 85-95% Every 2:00 – Rest 4:00 Between Sets D) 5:00 Active Recovery Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 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 for another one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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