Champlain Valley CrossFit – Sport: Saturday, September 8th, 2018
WOD: 1) AQAP: 800m Run 80 Wall Balls 20/14 600m Run 60 Deadlifts 135/95 400m Run 40 Burpees 200m Run 20 Shoulder-to-Overhead 135/95 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 3) Cable Flat Bar Upright Row: 3 sets of 30 Rest 2-3 minutes between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, September 7th, 2018
WOD: 1) Every 1:30 x 7 sets: 3 Snatches Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. 2) Every 1:30 x 7 sets: 2 Clean and Jerks Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. 3) 3 rounds AQAP: 30 Box Jump Overs 24/20 20 Pull-ups 10 Overhead Squats 115/75 Extra Work: 4) Double Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 5) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, September 7th, 2018
WOD: Session A: 1) True Form/Assault Runner: 5K @ Moderately Hard This is an opportunity to work on pacing. Goal should be to go out and hold the same pace for the entire run. Distance references if you are changing modalities HERE Session B: 1) Front Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) D-Ball Bear Hug Bulgarian Split Squats: 3 sets of 12/side Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 leg before switching to the other. 3) Yoke Carry: 8 x 25m Rest 2-3 minutes between sets. Heavy as possible while moving unbroken. 4) Sumo Stance Goblet Squat: 10 Reps Every 1:00 x 10 sets Work at a moderate load. Focus on positioning and ROM over load. 5) GHD Sit-ups: 30-25-20-15-10 Rest 60 seconds between sets. 6) Reverse Sled Drag: 400m @ 75%…
Champlain Valley CrossFit – Fitness: Friday, September 7th, 2018
WOD: 1) Every 1:30 x 7 sets: 3 Deadlifts + 100m Sprint Warm-up as needed. Make the Deadlifts heavy and build as deemed fit. Make sure you warm-up the run properly, and don’t go full sprint the first few sets. 2) Every 1:30 x 7 sets: 50m Farmers Carry + 7 D-Ball Good Mornings Pick weights you can maintain for all 7 sets. Farmers Carry should be a weight you can perform unbroken. 3) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Ring Rows 9 Front Squats 65/45 Extra Work: 4) Double Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, September 6th, 2018
WOD: 1) Swimming: A) Warm-up: 250m as…50m Just Balance, 50m Balance and Smooth Legs, 50m Right Arm down, Left Arm back , 50m Catch Up, 50m Sculling B) 2 sets of: 100m Arm w/ Paddle 2 x 25m Freestyle Sprint, No Breath, Rest 1’ C) 10 sets of: 100m Freestyle @ 70%/:20 Rest D) 200m Easy Legs changing strokes every 50m Have fun! Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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