Champlain Valley CrossFit – Sport: Saturday, October 7th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 50 Calories Bike/Ski/Row 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Pull-ups 50 Abmat Sit-ups 50 Push-ups 50 Kettlebell Swings 53/35 50 Calories Bike/Ski/Row Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 7th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 50 Calories Bike/Ski/Row 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Ring Rows 50 Abmat Sit-ups 50 Push-ups 50 Kettlebell Swings 35/26 50 Calories Bike/Ski/Row Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, October 7th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Every 2:00 for ALAP: 3 Power Clean + 3 Front Squat + 3 Jerk 155/105, 165/115, 175/125, 185/135, 195/140, 205/145, 215/150, 225/155, 235/160, 245/165, 255/170, 265/175, 275/185, 285/190, 295/195, 305/200, 315/205 Must be performed as a complex. 2) AQAP: 21-15-9 Muscle-ups 400m Run Scale as needed. 3) 3 rounds AQAP: 30 Wall Balls 20/14 20 Kettlebell Swings 70/53 10 Calories Assault Bike Scale as needed. 4) Strict + Kipping Paralette Handstand Push-ups: Every 2:00 x 10 sets You choose the rep scheme and deficit. Pick something you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, October 6th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Clean High-Pull + Halting Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Clean Pull + Halting Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Halting Low Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 20 Knees-to-armpits 10 Deadlifts 185/135 Extra Work: 5) Barbell Back Rack Lunges: 4 sets of 6/side Rest 2-3 minutes between sets. Heavy as possible. 6) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, October 6th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 4 sets of: 250m C2 Ski 10 Burpees 500m C2 Row 10 Burpees 1000m C2 Bike 10 Burpees Rest 3 minutes Goal is hard, but maintainable efforts. 2) Clean High-Pull + Halting Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Clean Pull + Halting Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean Pull + Halting Low Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) 3 rounds AQAP: 400m Run 20 Toes-to-bar 10 Deadlifts 275/185 Scale as needed. 6) Deficit Snatch Pulls: 4 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Perform from a 2″ deficit. 7) Barbell Back Rack Lunges: 4 sets…
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