Champlain Valley CrossFit – Sport: Wednesday, April 4th, 2018
WOD: 1) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5 Rep Push Press Pick output you can maintain on the machine. For the Push Press start at a moderate load and build as deemed fit. 2) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5-10 Toes-to-bar/Knees-up Pick output you can maintain for both movements. Work a gymnastics movement that you can perform a kip with and work on building capacity on the movement. 3) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Ball Slams 40/30 + 10 Push-ups Pick output you can maintain for the machine. If that reps for the Even round are too much scale appropriately. This should be one continuous 42 minute piece. Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Push-up, Hold, Walk. 5) GHD Sit-ups: 4 sets of 10 Rest 90-120 seconds…
Champlain Valley CrossFit – Competition: Tuesday, April 3rd, 2018
WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – Handstand Walk Obstacles 3 – 3/side Dumbbell Squat Snatch Pick reps, weights, output that you can maintain. You come up with your own Handstand Walk Obstacles. 2) 2 Snatch High-Pull + Muscle Snatch + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Power Snatch + Snatch + Hang Snatch: Every 1:30 x 7 sets Continue to build loading from Complex 1. No dropping the bar after the Snatch. 4) 2-2-2-3 minute AMRAP – 1 minute Rest: 5 Bar Muscle-ups 50 Double-unders Max Thrusters 135/95 Scale as needed. 5) AQAP: 5 Legless Rope Climbs 5 Short Rope Rope Climbs 5 Rope Climbs Short Rope you may use legs once able. 6) 4 sets of: 5 Strict Chin-ups + 20 Wide Grip Lat Pull-downs Load Chin-ups…
Champlain Valley CrossFit – Sport: Tuesday, April 3rd, 2018
WOD: 1) 2 Snatch High-Pull + Muscle Snatch + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Snatch + Snatch + Hang Snatch: Every 1:30 x 7 sets Continue to build loading from Complex 1. No dropping the bar after the Snatch. 3) 9 minute AMRAP: 9 Pull-ups 18 Kettlebell Swings 53/35 36 Double-unders Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 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
Champlain Valley CrossFit – Fitness: Tuesday, April 3rd, 2018
WOD: 1) 21 minute EMOTM: 1 – 3 Deadlifts 2 – 10 Box Jumps 24/20 3 – 30 second Front Plank Deadlifts start around 60% and build as heavy as deemed fit. Box Jumps step down between reps. 2) 9 minute AMRAP: 9 Ring Rows 18 Kettlebell Swings 35/26 36 Heavy Rope Single-unders Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, April 2nd, 2018
WOD: 1) Concept 2 Bike – 12 sets of: 500m Easy 500m Hard This is a continuous 12,000m piece, work to maintain equal paces each round. 2) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 3) Tempo Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 4) Back Rack Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit. Reference 3/5/18 for loading. 5) 4 rounds AQAP: 5 Dumbbell Power Cleans…
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