Champlain Valley CrossFit – Sport: Thursday, October 12th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 – Non-Monostructural Conditioning Minute 6 – Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – 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…
Champlain Valley CrossFit – Competition: Wednesday, October 11th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 60 minute AMRAP: 400m Run 2 Rounds of Strict “Cindy” 500m Row 100m Kettlebell Farmers Carry 53/35 250m Ski Erg 10 “Strict” Squat Snatch 45/35 Zone 2/3. Keep rounds all the same time/pace. 2) Log Strict Press: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 3) Bent Over Landmine Row Wide Grip: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) GHD Sit-ups: 3 sets of 25 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, October 11th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 15 Ring Rows + 12 Alternating Dumbbell Snatch 35/25 Even – 300m Run + 10/side Single Arm Dumbbell Push Press 35/25 + 10 Burpees Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Wednesday, October 11th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 15 Pull-ups + 12 Alternating Dumbbell Snatch 50/35 Even – 300m Run + 10/side Single Arm Dumbbell Push Press 50/35 + 10 Burpees Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. 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 – Fitness: Tuesday, October 10th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) D-Ball Bear Hold: 30 seconds Every 1:00 x 7 sets Work as heavy as possible, but only as heavy as you can hold unbroken. 2) Single Arm Dumbbell Bench Press: 3/side Every 1:00 x 7 sets Start at a moderate weight, build as heavy as deemed fit. Focus on good bracing and keeping your body square. 3) Lateral Hurdle Hops: 20 Reps Every 1:00 x 7 sets Each jump over the hurdle/bar is a rep. Build as high as possible that you can complete in under 30 seconds. 4a) 3 minute AMRAP: 10 Thrusters 45/35 10 Knees-up Rest 3 minutes 4b) 3 minute AMRAP: 10 Thrusters 45/35 10 Knees-up Our goal here is to work on pacing and your ability to pace. The intended stimulus is that Part B is a higher score than Part A. Can you hold back? Learning to pace…
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