Champlain Valley CrossFit – Sport: Monday, February 12th, 2018
WOD: 1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit. Reference 1/15/18 for loading. 3) 10 minute AMRAP: 10 Bar Facing Burpees 15 Deadlifts 135/95 30 Double-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. 5) Every 5:00 x 8 sets: 500m Row 100ft Farmers Carry 30 second Handstand Hold Work for consistent efforts/paces. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, February 12th, 2018
WOD: 1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit. Reference 1/15/18 for loading. 3) 10 minute AMRAP: 10 Bar Facing Burpees 15 Deadlifts 95/65 50 Heavy Rope Single-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, February 12th, 2018
WOD: 1) Every 5:00 x 8 sets: 500m Row 100ft Dumbbell Farmers Carry 70/50 30 second Handstand Hold Work for consistent efforts/paces. 2) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 3) 2 Pause Back Squats + 3 Back Squats: Every 3:00 x 3 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 4) 10 minute AMRAP: 10 Bar Facing Burpees 15 Deadlifts 185/135 50 Double-unders Scale as needed. 5) Safety Bar Box Step-up: 4 sets of 8/side Rest 2-3 minutes between sets. Don’t alternate legs. Setup so your…
Champlain Valley CrossFit – Sport: Saturday, February 10th, 2018
WOD: 1) 5 x 3 minute AMRAP – 1 minute Rest: 15 Dumbbell Power Cleans 50/35 12 Pull-ups 9 Dumbbell Thrusters 50/35 Extra Work: 2) Rope Climb Practice: 10 minutes Work on any facet of a Rope Climb. 3) Single Arm Dumbbell Row: 4 sets of 10/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: Saturday, February 10th, 2018
WOD: 1) 3 sets of: 500m Row 25 Chest-to-bar Pull-ups 12 Squat Snatch 175/125 – 9 @ 205/145 – 6 @ 245/165 Rest 5 minutes Scale as needed. 2) AQAP: 21 Thrusters 95/65 12 Muscle-ups 33 Burpee Box Jump Overs 24/20 12 Muscle-ups 21 Thrusters 95/65 Scale as needed. 3) 8 minute AMRAP: 100 Double-unders 50 Toes-to-bar 35 Dumbbell Power Cleans 50/35 Scale as needed. 4) 14 minute EMOTM: Odd – 1-5 Paralette HSPU + 1-2 Legless Rope Climbs Even – 100ft Double Kettlebell Overhead Carry Pick weights/output you can maintain for all 7 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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