Champlain Valley CrossFit – Sport: Tuesday, July 10th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat. 2) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, not Touch-and-Go. 3) 12 minute AMRAP: 12 Alternating Dumbbell Snatch 50/35 9 Pull-ups 6 Burpees Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Single Arm D-Handle Seated Cable Row: 4 sets of…
Champlain Valley CrossFit – Fitness: Tuesday, July 10th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 14 sets: Odd – 100m Run + 5/side Single Leg Kettlebell Deadlift Even – 15 Box Jumps 24/20 + 50ft Crab Walk For the run push the pace a little make yourself work, and then work to control you balance and slow things down on the Deadlifts. Move right from the Box Jumps to the Crab Walk. Scale the Box Jump height as needed. 2) 12 minute AMRAP: 12 Ball Slams 40/30 9 Ring Rows 6 Burpees Extra Work: 3) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible, but keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, July 10th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 3 Dumbbell Man Makers 70/50 3 – 40 seconds Ski/Bike/Row/Run 4 – Handstand Walk Obstacles Man Maker is Push-up, Row Left + Right, Clean, and Shoulder-to-Overhead. Pick output you can maintain for the 5 cycles. 2) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat. 3) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as…
Champlain Valley CrossFit – Fitness: Monday, July 9th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Back Squat: 10-8-6-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 3) 21-18-15-12 – AQAP: Dumbbell Front Squats 35/25 400m Run Extra Work: 4) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, July 9th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Back Squat: 10-8-6-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 3) 21-18-15-12 – AQAP: Dumbbell Front Squats 50/35 400m Run Extra Work: 4) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. 5) 10 sets of: 500m Ski Erg 100m Recovery Walk Maintainable paces/times is the goal. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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