Champlain Valley CrossFit – Fitness: Wednesday, October 18th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 1b) 5-10 Ring Rows: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Make the Ring Rows difficult so that they are a hard set. 2a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 2b) 5 Push Press: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit. 3a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 3b) 10-20 Abmat Sit-ups: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you…
Champlain Valley CrossFit – Competition: Tuesday, October 17th, 2017
*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 50ft Handstand Walk 2 – 3 Double Kettlebell Snatch + 5 Double Kettlebell Overhead Squats 53/35 3 – 10-20 Calories Row/Bike/Ski Pick weight/output that you can maintain for all 7 cycles. 2) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch. 3) Snatch Pull: 5 Reps Every 2:00 x 3 sets Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the…
Champlain Valley CrossFit – Fitness: Tuesday, October 17th, 2017
*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: Station 1 – 5/side Single Leg Kettlebell Deadlifts Station 2 – 30 seconds of Goblet Box Step-ups 20″ Station 3 – 30 seconds Double Front Rack Bottoms Up Kettlebell Hold Pick loading that you can maintain across all movements. The focus of this session should be on movement quality, positioning, activation, etc. 2) 21-15-9 – AQAP: D-Ball Over the Shoulder 70/50 Burpees Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, October 17th, 2017
*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch. 2) Snatch Pull: 5 Reps Every 2:00 x 3 sets Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the floor between each rep. 3) 21-15-9 – AQAP: Power Cleans 135/95 Bar Facing Burpees Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. 5) Kettlebell Overhead Squat: 10 minutes Practice Single or Double…
Champlain Valley CrossFit – Competition: Monday, October 16th, 2017
*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Run – 5 sets of: 400m Easy 300m Moderate 200m Fast 100m Sprint Rest 3 minutes Focus on maintainable efforts/paces. 2) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 3) Front Squat – Every 2:30: 5 @ 60-65% 3 sets of 5 @ 65-75% Pick weights within the percentage range based on feel. 4) For Max Reps: 2 minutes Box Jump Overs 24/20 3 minutes Medball Squat Clean 30/20 4 minutes Calories Ski/Bike/Row Record total reps for workout. 5) Single Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 6/side Rest 90-120 seconds between sets. Load as deemed fit. 6) Barbell Behind the Neck Hip Extension: 4 sets of 12 Rest 90-120 seconds…
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