Champlain Valley CrossFit – Fitness: Thursday, March 29th, 2018
WOD: 1) 40 minute EMOTM: Minute 1+2 – Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 – Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…
Champlain Valley CrossFit – Fitness: Wednesday, March 28th, 2018
WOD: 1) AQAP: 10,000m Row, Ski, Run Or 20,000m Concept 2 Bike Or 24,000m Assault Bike Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you didn’t try. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, March 28th, 2018
WOD: 1) Strict Handstand Push-ups: 10-9-8>3-2-1 Unbroken This is for time. If you break a set you must rest and re-start the set. 2) Dumbbell Bench Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 3) Push Press: 4 sets of 3 Rest 2-3 minutes between sets. Heavy as possible. 4) Deadlift: 5 @ 60-65% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Last day of this Deadlift cycle, get after that single if you haven’t attacked it already this cycle. If you hit a PR in 2 of the other attempts the last 12 weeks, don’t be afraid to step back and keep the last single in that 90-95% range. 5) AQAP: 20,000m Concept 2 Bike Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you…
Champlain Valley CrossFit – Sport: Wednesday, March 28th, 2018
WOD: 1) AQAP: 10,000m Row, Ski, Run Or 20,000m Concept 2 Bike Or 24,000m Assault Bike Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you didn’t try. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar/Knees-up. 3) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, March 27th, 2018
WOD: 1) Muscle Snatch + Overhead Squat: 3×2, 4×1, Every 1:30 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. 2) Power Snatch: 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) 4 rounds AQAP: 30 Kettlebell Swings 53/35 15 Burpees Extra Work: 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position/quality over load. Perform with a PVC if needed. 6) 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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