Champlain Valley CrossFit – Fitness: Monday, April 2nd, 2018
WOD: 1) 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. 2) 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. 3) 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. 4) 10 minute AMRAP: 5 Dumbbell Power Cleans 35/25 10 Dumbbell Front Squats 35/25 15 Burpees Extra Work: 5) Sled Drag: 400m @ Bodyweight Stimulus for this is a continuous walk, scale loading…
Champlain Valley CrossFit – Sport: Monday, April 2nd, 2018
WOD: 1) 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. 2) 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. 3) 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. 4) 10 minute AMRAP: 5 Dumbbell Power Cleans 50/35 10 Dumbbell Front Squats 50/35 15 Burpees Extra Work: 5) Sled Drag: 400m @ Bodyweight Stimulus for this is a continuous walk, scale loading as…
Champlain Valley CrossFit – Competition: Saturday, March 31st, 2018
WOD: 1) 0:00 – 15:00 – 12-9-6 – AQAP: Power Cleans 225/155 Deficit Handstand Push-up 8″ Scale as needed. 2) 15:00 – 30:00 – 5 rounds AQAP: 20 Wall Balls 20/14 10 Burpee Box Jump Overs 24/20 Scale as needed. 3) 30:00 – 45:00 – AQAP: 10-8-6-4-2 Muscle-ups 5-4-3-2-1 Squat Snatch 225/155 Scale as needed. 4) 45:00 – 60:00 – 4 rounds AQAP: 400m Run 75 Double-unders Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, March 31st, 2018
WOD: 1) 20 minute AMRAP: 21 Deadlifts 75/55 50 Heavy Rope Single-unders 15 Ring Rows 50 Heavy Rope Single-unders 9 Shoulder-to-Overhead 75/55 50 Heavy Rope Single-unders 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 – Sport: Saturday, March 31st, 2018
WOD: 1) 20 minute AMRAP: 21 Deadlifts 135/95 30 Double-unders 15 Pull-ups 30 Double-unders 9 Shoulder-to-Overhead 135/95 30 Double-unders Extra Work: 2) Farmers Carry: 400m Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). 3) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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