Champlain Valley CrossFit – Fitness: Tuesday, January 30th, 2018
WOD: 1) Every 1:30 x 7 sets: 5 Bounding Broad Jumps + 50ft/side Single Arm Dumbbell Overhead Carry Warm-up as needed. Keep track of your 5 Rep bounding Broad Jump and work to get as far as possible. For the Overhead Carry work as heavy as possible. 2) Every 1:30 x 7 sets: 3 Bench Press + 5/side Single Arm Dumbbell Row Start around 60% of your 1RM Bench Press, build loading as deemed fit. Dumbbell Rows stay strict focus on good lat engagement. 3) 12 minute AMRAP: 15 Knees-up 12 Ball Slams 40/30 9 Burpees Extra Work: 4) Handstand Hold: 10 minute EMOTM Pick a time you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, January 29th, 2018
WOD: 1) 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. 2) 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. 3) 10 minute AMRAP: 30 Russian Kettlebell Swings 35/26 20 Alternating Lunges 10 Box Jump Overs 24/20 Extra Work: 4) Sumo Stance Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, January 29th, 2018
WOD: 1) Row: 900m Easy/100m Hard 800m Easy/200m Hard 700m Easy/300m Hard 600m Easy/400m Hard 500m Easy/500m Hard 400m Easy/600m Hard 300m Easy/700m Hard 200m Easy/800m Hard 100m Easy/900m Hard This is one continuous 9000m piece. Easy pacing should be the same throughout. For Hard Pacing have a starting pace for the first 100m interval, then add 1 second to that pace each round until the end. For example. 900m @ 2:15/100m @ 1:35, 800m @ 2:15/200m @ 1:36, 700m @ 2:15/300m @ 1:37, and so on. 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…
Champlain Valley CrossFit – Sport: Monday, January 29th, 2018
WOD: 1) 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. 2) 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. 3) 10 minute AMRAP: 30 Russian Kettlebell Swings 70/53 20 Alternating Lunges 10 Box Jump Overs 24/20 Extra Work: 4) Sumo Stance Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Row: 900m Easy/100m Hard 800m Easy/200m Hard 700m Easy/300m Hard 600m Easy/400m Hard 500m Easy/500m Hard 400m Easy/600m Hard 300m Easy/700m Hard 200m Easy/800m Hard 100m Easy/900m Hard This is one continuous 9000m piece. Easy pacing should be the same throughout. For Hard Pacing have…
Champlain Valley CrossFit – Competition: Saturday, January 27th, 2018
WOD: 1) 3 rounds AQAP: 12 Power Snatch 95/65 9 Power Snatch 115/75 6 Power Snatch 135/95 3 Power Snatch 155/105 Rest 5 minutes Setup 4 bars. Race through this as fast as possible. 2) AQAP: 20 Dumbbell Thrusters 50/35 40 Pull-ups 20 Dumbbell Thrusters 50/35 20 Chest-to-bar Pull-ups 20 Dumbbell Thrusters 50/35 10 Muscle-ups Scale as needed. 3) AQAP: 50 Burpee Box Jump Overs 24/20 50 Toes-to-bar 50 D-Ball Over the Shoulder 100/70 Scale as needed. 4) 5 rounds AQAP: 500m Row 50ft Handstand Walk Rest 60 seconds Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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