Champlain Valley CrossFit – Sport: Wednesday, August 22nd, 2018
*Help Support Damon HERE WOD: 1) Every 5:00 x 8 sets: 0:00 – 3:00 – 400m Run/500m Row or Ski/1000m Bike/1200m Assault Bike 3:00 – 4:00 – Max Unbroken Toes-to-bar 4:00 – 5:00 – 3 Rep Push Press Pick a mono-structural effort and stick with it for the 8 sets. Work for consistent, but hard paces. For both the Knees-up and Push Press you may address you set anywhere in that minute time domain. Build as heavy as deemed fit for the Push Press. Extra Work: 2) Dumbbell Bench Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 3) Single Arm D-Handle Seated Cable Row: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before the other. Keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, August 21st, 2018
WOD: Session 1: 1) Ski Erg: A) – 1000m Easy B) – 4 x 1:00 @ Moderate-to-Moderately Hard/1:00 Rest C) – 4 x 8:00 @ Easy-to-Moderate/2:00 Rest Keep track of distances each round. Maintainable efforts for each respective piece. Distance references if you are changing modalities HERE Session 2: 1) Bench Press: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Pendlay Row: 5 sets of 6 Warm-up as needed. Rest 2-3 minutes between sets. Make sure you pull from a dead-stop each set. Keep this strict. Perform in your Jerk Grip. 3) Dumbbell Bench Press (Moderate Incline): 4 sets of 10 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Single Arm D-Handle Seated Cable Rows: 4 sets of 12/side Warm-up as needed. Rest 2-3 minutes between sets. Perform…
Champlain Valley CrossFit – Sport: Tuesday, August 21st, 2018
WOD: 1) Every 1:30 x 7 sets: 3 Snatch High-Pulls + Muscle Snatch Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 2 Clean High-Pull + Muscle Clean + Thruster Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 Burpee Pull-ups 3 Deadlifts 185/135 Workout is performed 3+3, 6+6, 9+9 and so on until 10 minutes is up. Extra Work: 4) Sumo Dumbbell Romanian Deadlift: 4 sets of 10 Rest 2-3 minutes between sets. Use risers if you need because of your mobility. Focus on stretch/positioning over load. 5) Hollow Hold: Accumulate 3 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 – Fitness: Tuesday, August 21st, 2018
WOD: 1) 21 minute EMOTM: 1 – 50m Sled Drag 2 – 5/side Single Leg Kettlebell Deadlifts 3 – 30 seconds Double-under Practice Sled Drag should be done around bodyweight, scale as needed. Kettlebell Deadlifts focus on positioning over load. Work to get those Double-unders. 2) 10 minute Up Ladder: 3 Burpee Jumping Pull-ups 3 Deadlifts 95/65 Workout is performed 3+3, 6+6, 9+9 and so on until 10 minutes is up. For the Jumping Pull-ups use a kids pull-up bar to adjust the height. Extra Work: 3) Hollow Hold: Accumulate 3 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: Monday, August 20th, 2018
WOD: Session A: 1) Run: A – 800m Easy B – 3 sets of 25m Each High Knee Skips Fanny Wackers Short Choppy High Knees Karaoke Each Direction C – 4 x 10:00 @ Moderate Pace – Rest 3 minutes Keep track of distance each round. Moderate maintainable effort, work to get all 4 efforts as close together as possible. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Dumbbell Farmers Bulgarian Split Squat: 5 sets of 6/side Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 leg before switching to the other. 3) Hip Thrust: 4 sets of 15 Rest 2-3 minutes between sets. Heavy…
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