Champlain Valley CrossFit – Sport: Tuesday, December 19th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Hang Snatch + Below the Knee Hang Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Add 5-20lbs from last week. Reset the bar on the floor between each rep. 3) 9 minute AMRAP: 15 Overhead Squats 95/65 15 Push-ups Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Single Arm Bent Over Dumbbell Row: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, December 18th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based upon feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% Pick weights based upon feel. 3a) 3 minute AMRAP: 60 Deadlifts 115/75 Max Bar Facing Burpees 1 minute Rest 3b) 3 minute AMRAP: 40 Front Squats 115/75 Max Bar Facing Burpees 1 minute Rest 3c) 3 minute AMRAP: 20 Power Cleans 115/75 Max Bar Facing Burpees Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds sets. Heavy as deemed fit. 5) Assault Bike: 10 sets of 1 minute Hard 3 minutes Wattage @ Bodyweight Work for maintainable wattage across your 1 minute hard piece, don’t sprint it and then fall off pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, December 18th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Assault Bike: 10 sets of 1 minute Hard 3 minutes Wattage @ Bodyweight Work for maintainable wattage across your 1 minute hard piece, don’t sprint it and then fall off pace. 2) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based upon feel. 3) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% Pick weights based upon feel. 4a) 3 minute AMRAP: 60 Deadlifts 155/105 Max Bar Facing Burpees 1 minute Rest 4b) 3 minute AMRAP: 40 Front Squats 155/105 Max Bar Facing Burpees 1 minute Rest 4c) 3 minute AMRAP: 20 Power Cleans 155/105 Max Bar Facing Burpees Keep track of reps completed each block. 5) D-Ball Bear Hug Front Foot Elevated Reverse Lunge: 4 sets of 6/side Rest 90-120 seconds between sets. Don’t alternate…
Champlain Valley CrossFit – Fitness: Monday, December 18th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 4 sets of 5 @ Moderate > Moderately Heavy Warm-up as needed. Pick weights based upon feel. 2) Front Squat – Every 2:30: 4 sets of 5 @ Moderate > Moderately Heavy Pick weights based upon feel. 3a) 3 minute AMRAP: 60 Deadlifts 75/55 Max Bar Facing Burpees 1 minute Rest 3b) 3 minute AMRAP: 40 Front Squats 75/55 Max Bar Facing Burpees 1 minute Rest 3c) 3 minute AMRAP: 20 Sumo Deadlift High-Pulls 75/55 Max Bar Facing Burpees Extra Work: 4) Hip Extension: 4 sets of 15 Rest 90-120 seconds sets. Add load if deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, December 16th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Every 1:30 x 10 sets: 10 Bar Facing Burpees + 1 Clean Start around 70-80% of your 1RM, or a weight that will put you at around your Max after 9 increases in weight. Add 10/5 each set. 2) 3 rounds AQAP: 21 Calories Ski Erg 14 Alternating Dumbbell Snatch 100/70 7 Muscle-ups Scale as needed. 3) 5 rounds AQAP: 5 Deadlifts 365/245 5 Paralette Handstand Push-ups Scale as needed. 4) 10 rounds AQAP: 10 Wall Balls 30/20 1 Legless Rope Climb 15ft Scale as needed. 5) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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