Champlain Valley CrossFit – Fitness: Wednesday, May 2nd, 2018
WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Strict Press + 5-10 Ring Rows Start around 60% of your 1RM Strict Press and build as deemed fit. Pick a rep count for the Ring Rows that you can maintain for all 5 sets. 1b) 10:00 – 18:00 – 8 minute AMRAP: 800m Run Max Ball Slams 40/30 2 minute Rest after this piece. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Push Press + 5-10 Knees-up/Toes-to-bar Push Press start where you left off on the Strict Press. Continue to build loading as deemed fit. Pick a rep count you can maintain for all sets of the Knees-up/Toes-to-bar 1d) 30:00 – 38:00 – 8 minute AMRAP: 800m Run Max Complex of 3 Dumbbell Hang Power Cleans + 3/side Front Rack Alternating Lunges + 3 Shoulder-to-Overhead 35/25 Dumbbell Piece must be performed as a complex,…
Champlain Valley CrossFit – Sport: Wednesday, May 2nd, 2018
WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Strict Press + 5-10 Pull-ups/Chest-to-bar Pull-ups Start around 60% of your 1RM Strict Press and build as deemed fit. Pick a rep count for the Ring Rows that you can maintain for all 5 sets. 1b) 10:00 – 18:00 – 8 minute AMRAP: 800m Run Max Alternating Dumbbell Snatch 50/35 2 minute Rest after this piece. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Push Press + 5-10 Knees-up/Toes-to-bar Push Press start where you left off on the Strict Press. Continue to build loading as deemed fit. Pick a rep count you can maintain for all sets of the Knees-up/Toes-to-bar 1d) 30:00 – 38:00 – 8 minute AMRAP: 800m Run Max Complex of 3 Dumbbell Hang Power Cleans + 3/side Front Rack Alternating Lunges + 3 Shoulder-to-Overhead 50/35 Dumbbell Piece must be performed as a complex,…
Champlain Valley CrossFit – Competition: Wednesday, May 2nd, 2018
WOD: 1) Tall Jerk: 5 sets of 3 Rest 90-120 seconds between sets. Speed/technique drill, don’t worry much about loading. 2) Jerk: 4 sets of 2 Rest 2-3 minutes between sets. Keep lifts snappy and clean, don’t go super heavy. 3) 10 minute AMRAP: 1 Power Snatch 185/135 + 2 Hang Squat Snatch 185/135 + 3 Overhead Squats 185/135 Must be perform as a complex. Score is total complexes completed. Scale as needed, goal stimulus should be around 1 complex per minute or more. 4) Banded Deficit Sumo Deadlift: Heavy Single + 3×3 @ 85-90% Rest 2-3 minutes between sets. No more than 3 Heavy Single attempts. You choose the band tension. 5) Ring Handstand Push-ups: 10 minutes Practice Work on any facet of this movement. 6) Elevated Paralette Push-ups: 4 sets of 10 Ret 2-3 minutes between sets. Feet on a 24″ box. Add load as deemed fit….
Champlain Valley CrossFit – Fitness: Tuesday, May 1st, 2018
WOD: 1) 21 minute EMOTM: 1 – 3 Sumo Deadlifts 2 – 5 Broad Jumps 3 – 10 Bent Over Dumbbell Rows Warm-up as needed. Start at a moderate load and build as deemed fit for the Deadlift. For Dumbbell Rows pick a weight you can maintain for all 7 sets. Broad Jumps focus on landing softly so you don’t wake up with super sore shins. 2) 10 minute AMRAP: 20 Box Jumps 24/20 15 Abmat Sit-ups 10 Push-ups Extra Work: 3) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning not loading. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, May 1st, 2018
WOD: 1) Snatch High-Pull + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Snatch Pull + Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Complex 1. 3) Snatch Pull + Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Complex 2. 4) 5 rounds AQAP: 40 Double-unders 20 Kettlebell Swings 53/35 10 Push-ups Extra Work: 5) Hand-Over-Hand Sled Pull: 5 x 100ft Rest 90-120 seconds between sets. Heavy as possible while perform 100ft unbroken. 6) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning not loading. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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