Champlain Valley CrossFit – Fitness: Wednesday, September 12th, 2018
WOD: 1) Every 8:00 x 5 sets: 600m Run + Set 1 – 60 Single Arm Dumbbell Push Press 25/15 Set 2 – 60 Ring Rows Set 3 – 60 Kettlebell Swings 35/26 Set 4 – 60 Box Jump Overs 24/20 Set 5 – 60 Wall Balls 14/8 For the Single Arm Push Press perform as 30/side broken up however you like. Extra Work: 2) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Wednesday, September 12th, 2018
WOD: 1) Every 8:00 x 5 sets: 600m Run + Set 1 – 60 Single Arm Dumbbell Push Press 50/35 Set 2 – 60 Pull-ups Set 3 – 60 Kettlebell Swings 70/53 Set 4 – 60 Box Jump Overs 24/20 Set 5 – 60 Wall Balls 20/14 For the Single Arm Push Press perform as 30/side broken up however you like. Extra Work: 2) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, September 11th, 2018
WOD: 1) Every 1:30 x 7 sets: Muscle Snatch + 3 High Hang Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Muscle Clean + 3 High Power Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 21-15-9 Squat Snatch 75/55 42-30-18 Push-ups Extra Work: 4) Flat Bar Cable Row: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. 5) Bench Leg Tucks: 100 Reps Lying on the bench, slide down so your low back is at the edge of the bench. Starting from a tucked position, extend your legs straight and pull them back in. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, September 11th, 2018
WOD: 1) Row/Ski: A) 500m Ski + 500m Row @ Warm-up B) 8 x 100m Sprint @ Damper 10/Rest 1:00 (Odd = Row, Even = Ski) C) Every 6:00 x 8 sets – 1000m @ 70% (Odd = Row, Even = Ski) Work for consistent paces/efforts/distances on each respective piece/machine. Distance references if you are changing modalities HERE Session B: 1) Bench Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Fat Grip Neutral Landmine Row: 5 sets of 8 Rest 2-3 minutes between sets. Use a weight you can perform strict for 5 reps, and then overload by using your legs for the last 3 reps. 3) Bar Dips: 5 sets of 5 Rest 2-3 minutes between sets. Load as heavy as deemed fit. 4) Rope Rows: 5 sets of 10 Rest 2-3 minutes between sets. Feet on a…
Champlain Valley CrossFit – Fitness: Tuesday, September 11th, 2018
WOD: 1) 21 minute EMOTM: Minutes 1-7 – 3 Deficit Deadlifts Minutes 8-14 – 25m/side Farmers/Front Rack Kettlebell Carry Minutes 15-21 – 5/side Single Leg Dumbbell Deadlifts Deadlifts. Stand on a 2-3″ riser. Build as heavy as deemed fit. Carry. Heavy Kettlebell at the Farmers Position, and one at Front Rack Position. Switch after 25m. SLRL. One Dumbbell, hold the same side or opposing side, your choice. Perform all reps on 1 side before switching to the other. 2) 10 minute AMRAP: 10 Ball Slams 40/30 10 Push-ups Extra Work: 3) Flat Bar Cable Row: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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