Champlain Valley CrossFit – Fitness: Saturday, April 14th, 2018
*We are changing our client management software HERE WOD: 1) 21 minute AMRAP: 21 Single Arm Dumbbell Front Squats 35/25 12 Burpees 3 Rope Sit-to-stand You may break up the Squats however you like, however we’d prefer that you either split the set in half between the two arms, or switch arms from round to round. Extra Work: 2) Farmers Carry: 400m Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, April14th, 2018
*We are changing our client management software HERE WOD: 1) 3 sets for time: 40/30 Calories Row 5 Squat Snatch 225/155 100ft Handstand Walk Rest 5 minutes Treat these as hard efforts, i.e. final workout Regionals 2017. Handstand Walk must be perform in unbroken 25ft segments. Scale Snatch loading as needed, to a heavy but manageable quick single repetition bar. 2) 3 rounds AQAP: 500m Ski Erg 12/side Dumbbell Overhead Squat 70/50 9 Strict Deficit Handstand Push-up 3″ Scale as needed. 3) 4 rounds AQAP: 15 Burpee Box Jump Overs 24/20 10 Dumbbell Deadlifts 100/70 100ft Dumbbell Farmers Carry 3 Rope Climbs 15ft Scale as needed. 4) 2 rounds AQAP: 25 Toes-to-bar 50 Alternating Pistol Squats 1000m Assault Bike For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, April 14th, 2018
*We are changing our client management software HERE WOD: 1) 21 minute AMRAP: 21 Single Arm Dumbbell Overhead Squats 50/35 12 Burpees 3 Rope Climbs 15ft You may break up the Squats however you like, however we’d prefer that you either split the set in half between the two arms, or switch arms from round to round. Extra Work: 2) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat, including mobility. 3) Farmers Carry: 400m Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, April 13th, 2018
*We are changing our client management software HERE WOD: 1) C2 Bike – Ride Simulation: 0:00 – 5:00 – Easy @ Damper 1 5:00 – 10:00 – Moderate @ Damper 5 10:00 – 12:00 – Easy @ Damper 5 12:00 – 15:00 – Hard @ Damper 8 15:00 – 17:00 – Moderate @ Damper 5 17:00 – 20:00 – Hard @ Damper 5 20:00 – 21:00 – Easy @ Damper 3 21:00 – 35:00 – Hard @ Damper 9 35:00 – 37:00 – Moderate @ Damper 6 37:00 – 40:00 – Hard @ Damper 10 40:00 – 50:00 – Moderate @ Damper 4 50:00 – 55:00 – Hard @ Damper 10 55:00 – 60:00 – Easy @ Damper 3 Have fun! Work for consistent paces within each piece, obviously hard for 3 minutes and hard for 14 minutes are two completely different things. Learn…
Champlain Valley CrossFit – Sport: Friday, April 13th, 2018
*We are changing our client management software HERE WOD: 1) Every 1:30 x 7 sets: Muscle Clean + Front Squat + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Halting Power Clean + Hang Clean + Jerk Continue to build loading from Part 1. 3) AQAP: 25 Calories Ski/Bike/Row/Run 30 Push-ups 21 Thrusters 75/55 25 Calories Ski/Bike/Row/Run 20 Push-ups 15 Thrusters 75/55 25 Calories Ski/Bike/Row/Run 10 Push-ups 9 Thrusters 75/55 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. Perform all reps on 1 side before switching to the other. 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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