Champlain Valley CrossFit – Sport: Tuesday, September 4th, 2018
*Help Support Damon HERE WOD: 1) Front Squat: 10-8-6-6-4 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) Dumbbell Farmers Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. 3) 10 minute AMRAP: 7 Power Cleans 115/75 10 Bar Facing Burpees 30 Double-unders Extra Work: 4) Landmine Wide Grip Bent Over Row: 3 sets of 30 Rest 2-3 minutes between sets. Keep the movement strict. Build as heavy as deemed fit. 5) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. No load needed, focus on positioning and activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, September 4th, 2018
*Help Support Damon HERE WOD: Session A: 1) Row: A) 1000m Easy Warm-up B) 8 x 100m Sprint – Rest 1 minute C) 4 sets of – 2 x 500m @ Damper 10 @ Moderate/:30 Rest + 500m @ Damper 1 – Rest 2 minutes between sets Consistent paces for each respective piece. Part C is 500m @ Damper 10, :30 Rest, 500m @ Damper 10, :30 Rest, 500m @ Damper 1, 2 minutes Rest. 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) Snatch Grip Banded Bent Over Rows: 5 sets of 5 Rest 2-3 minutes between sets. Use purple bands. Build as heavy as deemed fit. 3) Football Bar Mid Grip Floor Press: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible….
Champlain Valley CrossFit – Fitness: Tuesday, September 4th, 2018
*Help Support Damon HERE WOD: 1) Front Squat: 10-8-6-6-4 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) Dumbbell Farmers Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. 3) 10 minute AMRAP: 7 D-Ball Over the Shoulder 70/50 10 Burpees 50 Heavy Rope Single-unders Extra Work: 4) Landmine Wide Grip Bent Over Row: 3 sets of 30 Rest 2-3 minutes between sets. Keep the movement strict. Build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, September 3rd, 2018
*There will be ONE (1) Class Today, Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) “Maupin” – 4 rounds AQAP: 800m Run 49 Push-ups 49 Abmat Sit-ups 49 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, September 3rd, 2018
*There will be ONE (1) Class Today, Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) 4 rounds AQAP: 800m Run 30 Push-ups 30 Abmat Sit-ups 30 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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