Champlain Valley CrossFit – Sport: Wednesday, February 28th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Rep Push Press 3:00 – 6:00 – 30 Push-ups + Max Kettlebell Swings 53/35 6:00 – 7:00 – Rest Even… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Rep Push Press 3:00 – 6:00 – 30 Abmat Sit-ups + Max Double-unders 6:00 – 7:00 – Rest Scale movements as needed. You should be getting at least 60 seconds on your Max Rep movements. For the Push Press build loading as deemed fit through the course of the workout. Perform the Push Press from the floor. Extra…
Champlain Valley CrossFit – Fitness: Tuesday, February 27th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Every 1:30 x 7 sets: 5 High Box Jumps + 20 second Assault Bike Sprint Start at a moderate height on the box. Build as deemed fit, but be careful as your legs fatigue. 2) Every 1:30 x 7 sets: 3/side Dumbbell Renegade Row + 100ft Dumbbell Front Rack Carry Renegade Row is a Push-up + a Row on each side. 3) 10 minute AMRAP: 20 Wall Balls 14/18 15 Ring Rows 10 Double Dumbbell Ground-to-Overhead For the Dumbbells you can either Clean + Jerk or Muscle Snatch from between the legs. Extra Work: 4) Pausing Wide Grip Cable Lat Pull Down: 4 sets of 8 Rest 2-3…
Champlain Valley CrossFit – Competition: Tuesday, February 27th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) 2 sets of: A) 3 rounds AQAP: 10 Double Dumbbell Ground to Overhead 50/35 20 Alternating Pistols 50ft Handstand Walk Rest 5 minutes B) 3 rounds AQAP: 25 Wall Balls 20/14 15 Bar Facing Burpees 10 Chest-to-bar Pull-ups Rest 5 minutes Alternate between…
Champlain Valley CrossFit – Sport: Tuesday, February 27th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) 10 minute AMRAP: 20 Wall Balls 20/14 15 Pull-ups 10 Double Dumbbell Ground-to-Overhead 35/25 For the Dumbbells you can either Clean + Jerk or Muscle Snatch from between the legs. Extra Work: 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between…
Champlain Valley CrossFit – Competition: Monday, February 26th, 2018
*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Assault Bike – 5 sets of: 5 rounds of… 20 seconds Easy 20 seconds Moderate 20 seconds Hard Rest 3 minutes between sets. 2) Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 3) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 4) Single Leg Hip Thrusts: 3 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching…
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