Champlain Valley CrossFit – Sport: Saturday, August 18th, 2018
WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Push-ups 10 Clean and Jerks 115/75 Extra Work: 2) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, August 17th, 2018
WOD: 1) Every 1:30 x 7 sets: 3 Bench Press Warm-up as needed. Start around 60% of your 1RM. Use this as an opportunity to establish a current 3RM. 2) Every 1:30 x 7 sets: 5 Strict Pull-ups + 5/side Single Arm Kettlebell Rows We want maintainable output here, so be smart with your scaling. You should probably either have the capacity, or use an assistance that would allow you to perform 10-12 Strict Pull-ups at the start if you want to be able to maintain this as unbroken sets. 3) AQAP: 150 Wall Balls 14/8 Extra Work: 4) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, August 17th, 2018
WOD: 1) Every 1:00 x 6 sets: Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 6 sets: Power Clean + Push Jerk Continue to build loading from Part 1. 3) Every 1:30 x 6 sets: Clean + Jerk Continue to build loading from Part 2. 4) “Karen” – AQAP: 150 Wall Balls 20/14 Extra Work: 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat…including mobility. 6) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, August 17th, 2018
WOD: 1) Every 1:00 x 6 sets: Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 6 sets: Power Clean + Push Jerk Continue to build loading from Part 1. 3) Every 1:30 x 6 sets: Clean + Jerk Continue to build loading from Part 2. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Ski Erg: 8 x 500m/:20 Rest Rest 1 minute 8 x 250m/:20 Rest Rest 1 minute 8 x 100m/:20 Rest Pick maintainable, moderate > moderately hard efforts for each respective distance. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Thursday, August 16th, 2018
WOD: 1) 40 minute EMOTM: Minute 1+2 – Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 – Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…
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