Champlain Valley CrossFit – Competition: Wednesday, April 25th, 2018
*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Trap Bar Deadlift: Heavy Single + 3×3 @ 85-90% Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Close Grip Bench Press: 6 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. All sets within 85% of your heaviest for the day. 3) 21 minute EMOTM: 1 – 50ft Handstand Walk 2 – 1-5 Paralette Handstand Push-ups 3 – 30 second Ring Dip Support Warm-up as needed. Pick efforts you can maintain for all 7 cycles. HSPU’s can be Kipping or Strict, you choose the deficit. 4) Ski Erg: 30 minutes @ Easy>Moderate Don’t crush yourself. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, April 24th, 2018
*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets; Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets. 2) Power Santch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 50 Kettlebell Swings 53/35 50 Burpees 25 Kettlebell Swings 53/35 25 Burpees Extra Work: 5) Rope Climbs: 10 minutes Practice Work on any facet of a Rope Climb. 6) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum…
Champlain Valley CrossFit – Fitness: Tuesday, April 24th, 2018
*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Every 3:00 x 7 sets: 3 Deadlifts + 6 High Box Jumps + 12 D-Ball Bear Hug Squats Perform this as a Superset. Start at a moderate weight Deadlift and build the weight each set as deemed fit. Box Jumps take your time, step down, reset between reps, D-Ball work with whatever loading is appropriate. This is not for time, but perform it with intention moving from one movement to the next swiftly. 2) 10 minute AMRAP: 20 Kettlebell Swings 35/26 10 Burpees Extra Work: 3) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum for the other 10 reps. For…
Champlain Valley CrossFit – Competition: Tuesday, April 24th, 2018
*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets; Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets. 2) Power Santch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Every 10:00 x 4 sets: 30 Calories Rowed 30 Box Jump Overs 24/20 30 Kettlebell Swings 70/53 30 Burpees Rotate order of movements each round. 5) Rope Climbs: 20 for time @ 15ft Time cap of 10 minutes…fast time is sub 5. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, April 23rd, 2018
*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 2) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18. 4) AQAP: 75 Air Squats 25 Kettlebell High-Pulls 53/35 800m Run 25 Kettlebell High-Pulls 53/35 75 Air Squats Extra Work: 5) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scaling load if needed for…
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