Champlain Valley CrossFit – Fitness: Wednesday, December 13th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 30 second Handstand Hold Pick efforts, distances you can maintain for all 7 sets. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Double Bent Over Dumbbell Rows Pick efforts, distances you can maintain for all 7 sets. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 20 Kettlebell Swings 35/26 Pick efforts, distances you can maintain for all 7 sets. If you’d like to make this piece a little more varied feel free to partner/group up with a 1-2 people and rotate through 3 different machines. All 3 of these pieces are done on a continuous clock. Extra Work: 2) Band Pull Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on quality not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, November 12th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 40 seconds Bike/Row/Ski/Run 2 – 5-10 Kipping Handstand Push-ups 3 – 5 D-Ball Over Shoulder 150/100 Use this as a warm-up to get blood flowing and work on quality of movement. Goal for the HSPU’s it to work on the skill and the turnover time. 2) Halting Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Halt just below the knee for 2-3 seconds. Drop and reset between the Halting Snatch and Snatch. Take an additional minute rest after the last complex. 3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Start around 100% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 4) Every 3:00 x 12 sets: 4 Squat Clean Thrusters 135/95 8 Chest-to-bar Pull-ups 12/8 Calories…
Champlain Valley CrossFit – Sport: Tuesday, December 12th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Halting Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Halt just below the knee for 2-3 seconds. Drop and reset between the Halting Snatch and Snatch. Take an additional minute rest after the last complex. 2) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Start around 100% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 3) 10 minute AMRAP: 10 Shoulder-to-Overhead 115/75 10 Pull-ups 10 Burpees Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Hollow Hold: 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
Champlain Valley CrossFit – Fitness: Tuesday, December 12th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 3/side Lateral Box Jumps 2 – 30-40 seconds Double-under Practice 3 – 5 Max Effort Wall Balls 1 – Start Low on the Lateral Box Jumps and build as high as deemed fit. Alternate directions each rep. 2 – Work those Double-unders! 3 – Use your normal Wall Ball weight or a little heavier. Throw the ball as high as possible, let it drop and reset each rep. 2) 10 minute AMRAP: 10 Shoulder-to-Overhead 65/45 10 Ring Rows 10 Burpees Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, December 11th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) C2 Bike – 2 sets of: 2x500m @ Damper 2 – Rest 60 seconds 2x500m @ Damper 4 – Rest 60 seconds 2x500m @ Damper 6 – Rest 60 seconds 2x500m @ Damper 8 – Rest 60 seconds 2x500m @ Damper 10 – Rest 60 seconds Rest 5 minutes Use this as an opportunity go learn how your body feels at different resistances/cadence and where you are most efficient. Does a certain resistance blow your legs up more than your lungs, etc. 2) Back Squat – Every 2:30: 5 @ 60-70% 3 @ 65-75% 3 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Picks weight based on feel. 3) Front Squat – Every 2:30: 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% Pick weights based upon feel. 4) AQAP: 10-9-8…3-2-1 Front Squats 135/95 2-4-6…16-18-20 Deadlifts 135/95 Goal should be…
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