Champlain Valley CrossFit – Fitness: Tuesday, April 17th, 2018
*We are changing our client management software HERE WOD: 1) 20 minute EMOTM: 1 – 3 Deadlifts 2 – 100ft D-Ball Bear Carry 3 – 5 High Hurdle Jumps 4 – 15 Russian Swings Warm-up as needed. Reference previous weeks loading for the Deadlift and build as deemed fit. For the other 3 movements pick moderately difficult loads/heights and stick with it for all 5 cycles of this piece. 2) 7 minute AMRAP: 20 Wall Balls 14/8 10 Ring Rows Extra Work: 3) Wide Grip Cable 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 – Sport: Tuesday, April 17th, 2018
*We are changing our client management software HERE WOD: 1) Snatch High-Pull + Muscle Snatch + Hang Muscle Snatch + Snatch Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Reset on the floor between reps 1+2, no T+G. 2) Snatch Pull + Hang Power Snatch + Power Snatch: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch. 3) 7 minute AMRAP: 20 Wall Balls 20/14 10 Pull-ups Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. If you don’t have a Strict Ring Dip and Strict Chest-to-bar Pull-up thats the first place to start. 5) 4 Supersets of: 5/side Single Arm Dumbbell Row + 10/side Seated Single Arm Cable Row Rest 3 minutes between sets….
Champlain Valley CrossFit – Competition: Monday, April 16th, 2018
*We are changing our client management software HERE WOD: 1) Assault Bike – 3 sets of: 30-25-20-15-10 Calories Hard/Sprint Efforts. Rest 4x the time to complete each interval. 2) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 4) Back Rack Front Foot Elevated Reverse Lunge: 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. Set elevation height as desired. 5) For Max Reps: 2 minutes Power Clean 185/135 2 minutes Bar Facing Burpees 2 minutes Double-unders 2 minutes Bar Facing Burpees 2 minutes…
Champlain Valley CrossFit – Sport: Monday, April 16th, 2018
*We are changing our client management software HERE WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Back Rack Front Foot Elevated Reverse Lunge: 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. Set elevation height as desired. 4) For Max Reps: 2 minutes Power Clean 135/95 2 minutes Bar Facing Burpees 2 minutes Double-unders 2 minutes Bar Facing Burpees 2 minutes Power Clean 135/95 Extra Work: 5) Cable Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets. Heavy…
Champlain Valley CrossFit – Fitness: Monday, April 16th, 2018
*We are changing our client management software HERE WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Back Rack Front Foot Elevated Reverse Lunge: 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. Set elevation height as desired. 4) For Max Reps: 2 minutes D-Ball Over the Shoulder 70/50 2 minutes Burpees 2 minutes Heavy Rope Single-unders 2 minutes Burpees 2 minutes D-Ball Over the Shoulder 70/50 Extra Work: 5) Cable Pull Throughs: 3 sets of 20 Rest 90-120…
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