Champlain Valley CrossFit – Fitness: Tuesday, February 6th, 2018
WOD: 1) Every 1:30 x 7 sets: 5 Hurdle Jumps + 30 second D-Ball Bear Hold Work to build your height on the Hurdle Jumps. Reset between each Hurdle Jump. Pick a difficult but maintainable weight for the D-Ball Holds. 2) Every 1:30 x 7 sets: 50ft/side Single Arm Farmers Carry + 30 second Front Plank Hold Work as heavy as possible on the Farmers Carry. Focus on keeping a Hollow Position in your Plank Hold. 3) 10 minute AMRAP: 15 Dumbbell Front Squats 25/15 12 Knees-up 9 Burpee-to-target Extra Work: 4) Standing Flat Bar Cable Press Down: 4 sets of 12-15 reps Rest 90-120 seconds between sets. Focus on activation of the lats over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, February 6th, 2018
WOD: 1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 2) Every 1:30 x 7 sets: Snatch Pull + Halting Snatch + Overhead Squat Continue to build loading from Complex 1. For the Halting Snatch hold just below the knee for 2-3 seconds. Reset on the floor after the Snatch Pull 3) 10 minute AMRAP: 15 Single Arm Dumbbell Overhead Squats 50/35 12 Knees-to-Elbows 9 Burpee-to-target Overhead Squats can be done all on one arm or you may switch as needed…we encourage you to work to break up the reps evenly to expose both sides of your body to the movement. Extra Work: 4) Sandbag Carry: 6 x 100ft Rest 90-120 seconds between sets. Heavy as possible while moving…
Champlain Valley CrossFit – Competition: Tuesday, February 6th, 2018
WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row 2 – 10-20 Alternating Pistol Squats 3 – 100ft Heavy Sandbag Carry Pick reps/load/output you can maintain for 7 rounds. Don’ crush yourself with volume on the Pistols, perform a quantity that is moderate for you, even if it’s less than 10. 2) Every 1:30 x 7 sets: 2 Snatch High-Pull + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 3) Every 1:30 x 7 sets: Snatch Pull + Halting Snatch + Overhead Squat Continue to build loading from Complex 1. For the Halting Snatch hold just below the knee for 2-3 seconds. Reset on the floor after the Snatch Pull 4a) 3 rounds AQAP: 15 Single Arm Dumbbell Overhead Squats 50/35 12 Knees-to-Elbows 9 Calories Assault Bike…
Champlain Valley CrossFit – Competition: Monday, February 5th, 2018
WOD: 1) Every 3:00 x 10 sets: 10/7 Calories Rowed @ Moderate 10/7 Calories Rowed @ Moderate>Hard 10/7 Calories Rowed @ Hard 10 Burpee Lateral Jump Over the Rower Pick paces that you can maintain for all 10 rounds. 2) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit. 3) 3 Pause Back Squat + 5 Back Squat: Every 3:00 x 5 sets Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit. 4) 9 minute AMRAP: 3 Power Cleans 155/105 3 Hang Squat Cleans 155/105 3 Front Squats 155/105 30 Double-unders Scale as needed 5) Dumbbell Farmers Position Bulgarian Split Squat: 4 sets of 8/side Rest 2-3 minutes between sets….
Champlain Valley CrossFit – Sport: Monday, February 5th, 2018
WOD: 1) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit. 2) Back Rack Barbell Lunges: 10/side Every 3:00 x 3 sets Reference 1/8/18 for loading. Build as heavy as deemed fit. Alternate legs each repetition. 3) 9 minute AMRAP: 3 Power Cleans 115/75 3 Hang Squat Cleans 115/75 3 Front Squats 115/75 30 Double-unders Extra Work: 4) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Every 3:00 x 10 sets: 10/7 Calories Rowed @ Moderate 10/7 Calories Rowed @ Moderate>Hard 10/7 Calories Rowed @ Hard 10 Burpee Lateral Jump Over the Rower Pick paces that you can maintain for all 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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