Champlain Valley CrossFit – Sport: Tuesday, August 14th, 2018
WOD: 1) Every 1:00 x 7 sets: Muscle Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 7 sets: Power Snatch Continue to build loading from Part 1. 3) Every 1:00 x 7 sets: Snatch Continue to build loading from Part 2. 4) 4 rounds AQAP: 50 Double-unders 20 Kettlebell Swings 53/35 10 Pul-ups Extra Work: 5) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 6) Bent Over Supinated Barbell Row: 4 sets of 6 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, August 14th, 2018
WOD: 1) Every 1:00 x 7 sets: Muscle Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 7 sets: Power Snatch Continue to build loading from Part 1. 3) Every 1:00 x 7 sets: Snatch Continue to build loading from Part 2. 4) Every 8:00 x 5 sets: 21 Wall Balls 20/14 18 Kettlebell Swings 70/53 15/10 Calories Assault Bike 12 Chest-to-bar Pull-ups 9 Burpee Box Jump Overs 24/20 Keep track of time to complete each round. Goal stimulus is unbroken across all movements and consistent times for each round. 5) Bent Over Supinated Barbell Row: 4 sets of 6 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) Seated Neutral Fat Grip Cable Row: 3 sets of 30 Rest 2-3 minutes between sets. Use a weight that you can just perform 20 strict reps,…
Champlain Valley CrossFit – Fitness: Tuesday, August 14th, 2018
WOD: 1) Every 1:30 x 7 sets: 5 T+G Deadlifts Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a current 5RM Deadlift. Be smart and safe with your lifts. 2) Every 1:30 x 7 sets: 5 High Box Jumps + 10 Good Morning Start at a moderate height for the Box Jump and build as deemed fit. Good Mornings perform with an empty barbell and just focus on positioning and stretch of your hamstrings. 3) 4 rounds AQAP: 50 Heavy Rope Single-unders 20 Kettlebell Swings 35/26 10 Ring Rows Extra Work: 4) Cable Wide Grip Lat Pull Down: 4 sets of 10 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 – Fitness: Monday, August 13th, 2018
WOD: 1) Back Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading. 3) 10 minute AMRAP: 50m D-Ball Bear Carry 70/50 10 D-Ball Bear Squats 70/50 10 Burpees Extra Work: 4) Cable Hamstring Curls: 3 sets of 30 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 – Sport: Monday, August 13th, 2018
WOD: 1) Back Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading. 3) 10 minute AMRAP: 50m D-Ball Bear Carry 100/70 10 D-Ball Bear Squats 100/70 10 Burpees Extra Work: 4) Cable Hamstring Curls: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 3 x 2K Rest 4 minutes between intervals. Goal is consistent, moderately hard pacing. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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