Champlain Valley CrossFit – Competition: Saturday, February 17th, 2018
WOD: 1) Every 5:00 x 5 sets: 24 Bar Facing Burpees 12 Squat Clean + Jerk 135/95 > 185/135 > 225/155 > 275/185 > 315/205 Scale as needed for desired stimulus. Either perform as if an Open workout i.e. no scaling and get as far as you can, or scale appropriately to get towards the end. You may have someone change your plates for you or setup 5 bars. You may NOT move to the next round until the start of the next 5 minute block…i.e. think of 15.2. If you can finish the workout your score is the time to complete the last round, otherwise your score is total reps. 2) 5 rounds AQAP: 50ft Single Arm Dumbbell Overhead Lunges 50/35 30 Double-unders 50ft Single Arm Dumbbell Overhead Lunges 50/35 15 Knees-to-Elbows Perform the lunges on a 25ft “track,” so you must turn around after 25ft. 3) 3…
Champlain Valley CrossFit – Fitness: Saturday, February 17th, 2018
WOD: 1a) 9 minute AMRAP: 30 Single Arm Overhead Dumbbell Lunges 35/25 10 Burpees 6 Rope Sit-to-stand Rest 2 minutes 1b) 6 minute AMRAP: 21 Single Arm Overhead Dumbbell Lunges 35/25 7 Burpees 4 Rope Sit-to-stand Rest 2 minutes 1c) 3 minute AMRAP: 15 Single Arm Overhead Dumbbell Lunges 35/25 5 Burpees 2 Rope Sit-to-stand For all sets of Lunges split the reps between your two arms. Extra Work: 2) Wide Grip Lat Pull Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, February 17th, 2018
WOD: 1a) 9 minute AMRAP: 30 Single Arm Overhead Dumbbell Lunges 50/35 10 Burpees 3 Rope Climbs 15ft Rest 2 minutes 1b) 6 minute AMRAP: 21 Single Arm Overhead Dumbbell Lunges 50/35 7 Burpees 2 Rope Climbs 15ft Rest 2 minutes 1c) 3 minute AMRAP: 15 Single Arm Overhead Dumbbell Lunges 50/35 5 Burpees 1 Rope Climb 15ft For all sets of Lunges split the reps between your two arms. Extra Work: 2) Wide Grip Lat Pull Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) GHD Sit-ups: 4 sets of 15 Rest 90-120 seconds between sets. Scale volume as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, February 16th, 2018
WOD: 1) Every 1:30 x 7 sets: Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee. 2) Every 1:30 x 7 sets: Clean Pull + 2 Clean + Jerk Continue to build loading from the first complex. Reset on the floor between all reps. 3) 9 minute AMRAP: 15-12-9 Thrusters 75/55 15-12-9 Pull-ups 30 Double-unders Extra Work: 4) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on position over load. 5) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, February 16th, 2018
WOD: 1) Every 1:30 x 14 sets: Odd – 6 Deadlifts Even – 12 Double Russian Kettlebell Swings + 30 second Front Plank Warm-up as needed. Start at a moderate weight for your Deadlifts, and build as deemed fit. For the swings pick a weight that you can maintain for all 7 sets. 2) 9 minute AMRAP: 15-12-9 Thrusters 45/35 15-12-9 Ring Rows 50 Heavy Rope Single-unders Extra Work: 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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