Champlain Valley CrossFit – Sport: Thursday, January 18th, 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: Wednesday, January 17th, 2018
WOD: 1) Bench Press – Every 2:30: 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 60-70% 4 @ 70-80% 2×4 @ 75-85% Pick weights based on feel. 3) Deadlift: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Pick weights based on feel. Rest as needed between sets. 4) 3 Power Snatch + 3 Hang Power Snatch: Every 3:00 x 6 sets Only work as heavy as you can perform Touch and Go/Cycled. 5) Every 4:00 x 7 sets: 250m Row 50ft Handstand Walk 10 Kipping Handstand Push-ups Scale as needed. Efforts shouldn’t take much longer than 2 minutes, looking for equal work-to-rest, or more rest than work. 6) Weighted Parallete Push-up: 4 sets of 8 Rest 2-3 minutes between sets. Heavy as possible….
Champlain Valley CrossFit – Sport: Wednesday, January 17th, 2018
WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Shoulder-to-Overhead 95/65 + 10 Burpees Even – 2 minutes Ski/Bike/Row/Run + 15 Toes-to-bar + 25 Kettlebell Swings 53/35 Scale as needed, changing loads/reps so that each block takes you no longer than 4 minutes. Proper scaling should get you at least 1 minute of rest. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) GHD Sit-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Wednesday, January 17th, 2017
WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Shoulder-to-Overhead 65/45 + 10 Burpees Even – 2 minutes Ski/Bike/Row/Run + 15 Knees-up + 25 Kettlebell Swings 35/26 Scale as needed, changing loads/reps so that each block takes you no longer than 4 minutes. Proper scaling should get you at least 1 minute of rest. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, January 16th, 2018
WOD: 1) Every 1:30 x 7 sets: 10 Lateral Hurdle Hops + 100ft Farmer’s Carry Lateral Hurdle Hops should be done bounding. Work as high as possible. Farmers Carry work as heavy as possible, Kettlebells, Dumbbells, Handles, whatever you want. 2) Every 1:30 x 7 sets: 5 D-Ball Squats + 30 seconds D-Ball Hold All movements performed in a Bear Hug Position. Build as heavy as deemed fit. 3) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Ball Slams 40/30 12 Ring Rows Extra Work: 4) Seated Lat Pull-Down: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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