Champlain Valley CrossFit – Sport: Saturday, January 27th, 2018
WOD: 1) 20 minute AMRAP: 21 Wall Balls 20/14 15 Calories Machine 9 Push-ups Extra Work: 2) Single Arm Dumbbell Row: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Toes-to-bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, January 27th, 2018
WOD: 1) 20 minute AMRAP: 21 Wall Balls 14/8 15 Calories Machine 9 Push-ups Extra Work: 2) Single Arm Dumbbell Row: 5 sets of 6/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 – Fitness: Friday, January 26th, 2018
WOD: 1) Every 1:30 x 7 sets: 5 Deficit Deadlifts Warm-up as needed. Stand on a 2″ riser. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 7 D-Ball Good Mornings + 30 second Front Plank Focus on positioning on the Good Mornings. Upon completing the 7th rep immediately drop the ball and get in the Front Plank. 3) 3 rounds AQAP: 100 Heavy Rope Single-unders 21 Front Squats 65/45 4 Rope Sit-to-stand Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. No loading, focus on positioning. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, January 26th, 2018
WOD: 1) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Front Squat + Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as technique/warm-up work. 2) Every 1:30 x 7 sets: Clean Pull + 2 Hang Clean + Jerk Continue to build loading from Part 1. Work the same Hang Position as Part 1. Both Cleans full Squat. Build as heavy as deemed fit. 3) 3 rounds AQAP: 50 Double-unders 21 Overhead Squats 75/55 2 Rope Climbs 15ft Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. No loading, focus on positioning. 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, January 26th, 2018
WOD: 1) For Max Output: Ski Erg 10 x :15 ON/:45 OFF Row Erg 10 x :15 ON/:45 OFF Assault Bike 10 x :15 ON/:45 OFF Keep track of meters/calories for each round. OFF can be complete rest, or active rest. 2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Front Squat + Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as technique/warm-up work. 3) Every 1:30 x 7 sets: Clean Pull + 2 Hang Clean + Jerk Continue to build loading from Part 1. Work the same Hang Position as Part 1. Both Cleans full Squat. Build as heavy as deemed fit. 4) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Work only as heavy as you can cycle the reps. 5) Back Squat: 3 sets of 2 Warm-up…
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