Champlain Valley CrossFit – Competition: Saturday, January 13th, 2018
WOD: 1) Max Reps: 2 minutes Squat Snatch 135/95 30 seconds Rest 2 minutes Squat Snatch 185/135 30 seconds Rest 2 minutes Squat Snatch 225/155 30 seconds Rest 2 minutes Squat Snatch 265/175 Scale as needed so you have 4 bars that you can hit for at least a couple of reps each. 2) 3 rounds AQAP: 7 Muscle-ups 21 Overhead Squats 115/75 Scale as needed. 3) 5 rounds AQAP: 21 Wall Balls 20/14 15 Kipping Handstand Push-ups 9 Deadlifts 275/185 Scale as needed. 4) Every 4:00 x 4 sets 25/20 Calorie Row 5 Rope Climbs 15ft Scale as needed so you get at least 1 minute rest each round. 5) Pausing Ring Dips: 5 sets of 5 Rest 2-3 minutes between sets. Add load as deemed fit. Pause in the bottom for 3 seconds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, January 13th, 2018
WOD: 1) 20 minute Up Ladder: 2 Rope Sit-to-stand 5 Ball Slams 40/30 10 Wall Balls 14/8 Workout goes 2+5+10, 4+10+20, 6+15+30, and so on until 20 minutes is up. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if deemed appropriate. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, January 13th, 2018
WOD: 1) 20 minute Up Ladder: 1 Rope Climb 15ft 5 Alternating Dumbbell Snatch 50/35 10 Wall Balls 20/14 Workout goes 1+5+10, 2+10+20, 3+15+30, and so on until 20 minutes is up. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if deemed appropriate. 3) Sotts Press: 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: Friday, January 12th, 2018
WOD: 1) Every 3:00 x 12 sets: 15 Calories Assault Bike 15 Calories Ski Erg Work for consistent pacing. Flip flop order each round. 2) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work. 3) Every 1:30 x 7 sets: Clean + Hang Clean Continue to build loading from Part 1. 4) Jerk: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 5) Back Squat: 3 set of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal. 6) Front Squat: 3 set of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal. 7) AQAP: 50 Double-unders 50 Shoulder-to-Overhead 115/75 50 Double-unders 50 Toes-to-bar 50 Double-unders 50 Dumbbell Front Rack Lunges 50/35 50 Double-unders Scale as needed. 8)…
Champlain Valley CrossFit – Fitness: Friday, January 12th, 2018
WOD: 1) Every 1:30 x 7 sets: 5 Deadlifts Reference past weeks for loading. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull all reps from a Dead Stop, no Touch-and-Go. 2) Every 1:30 x 7 sets: 5 Bent Over Rows + 10 Russian Kettlebell Swings You choose the loading. Keep the movement strict and controlled for the Bent Over Rows. 3) AQAP: 50 Heavy Rope Single-unders 50 Shoulder-to-Overhead 45/35 50 Heavy Rope Single-unders 50 Knees-up 50 Heavy Rope Single-unders 50 Dumbbell Front Rack Lunges 25/15 50 Heavy Rope Single-unders Extra Work: 4) Strict Pull-up: 10 minute EMOTM Use assistance as needed. Pick reps you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
