Champlain Valley CrossFit – Competition: Tuesday, October 10th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1, Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Every 5:00 x 10 sets: 12 Toes-to-bar 9 Burpee Box Jumps Overs 24/20 6 Calories Assault Bike T2B should be unbroken throughout, scale appropriately, goal is hard, but maintainable paces. 5) False Grip Pausing Ring Pull-up: 6 sets of 4 Rest 2-3 minutes between sets. Add load if able. Pause for 3 seconds with chin over rings, ideally rings at sternum. 6) Pausing Ring Dips: 6 sets of 4 Rest 2-3 minutes between sets. Add load if able. Pause for 3 seconds at the bottom of…
Champlain Valley CrossFit – Sport: Tuesday, October 10th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1, Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4a) 3 minute AMRAP: 10 Thrusters 65/45 10 Knees-to-armpits Rest 3 minutes 4b) 3 minute AMRAP: 10 Thrusters 65/45 10 Knees-to-armpits 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 will help you get through Met-cons as whole more efficiently. Extra Work: 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 6) Hollow Hold: Accumulate 3 minutes Keep track…
Champlain Valley CrossFit – Sport: Monday, October 9th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Front Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 Power Clean 115/75 3 Box Jump Overs 24/20 Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously for the 400m. 5) Run: 60 minutes Easy Get outside and enjoy the ability and opportunity to Run! For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 9th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Front Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 D-Ball Over the Shoulder 70/50 3 Box Jump Overs 24/20 Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously for the 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, October 9th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Run: 60 minutes Easy Zone 2/3. Work on consistent pacing. 2) Front Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Back Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously for the 400m. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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