Champlain Valley CrossFit – Competition: Friday, February 16th, 2018
WOD: 1) Assault Bike – 15 sets of: 1:00 Wattage @ Bodyweight 1:00 Wattage @ 2x Bodyweight Consistent efforts are the goal here. Don’t go any faster than prescribed. 2) 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. 3) Every 1:30 x 7 sets: Clean Pull + 2 Clean Continue to build loading from the first complex. Reset on the floor between all reps. 4) Jerk: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 5) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build heavy but not maximal. 6) Front Squat: 3 sets…
Champlain Valley CrossFit – Fitness: Thursday, February 15th, 2018
WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – 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 – Sport: Thursday, February 15th, 2018
WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – 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 – Competition: Thursday, February 15th, 2018
Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
Champlain Valley CrossFit – Competition: Wednesday, February 14th, 2018
WOD: 1) Bench Press – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Warm-up as needed. Pick weights based on feel. 3) Deadlift: 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick weights based on feel. Rest as needed between sets. 4) Every 4:00 x 5 sets: 3 Power Snatch + 3 Hang Squat Snatch Warm-up as needed. Build as heavy as deemed fit while maintain this as a complex. 5) Every 5:00 x 5 sets: 21 Calories Ski Erg 18 Alternating Dumbbell Snatch 50/35 15 Kipping Handstand Push-ups Scale as needed. Goal is consistent efforts/paces. 6) Pausing Ring Dips: 6 sets of 4 Rest 2-3 minutes between sets. Pause in…
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