Champlain Valley CrossFit – Sport: Tuesday, September 19th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Halting Snatch High-Pull + High-Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. For the Halt hold just below the knee for 3 seconds. 2) Snatch Pull + High-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 4 rounds for Max Reps: 20 seconds Pull-ups 40 seconds Alternating Dumbbell Snatch 50/35 60 seconds Ski/Bike/Row 1 minute Rest Extra Work: 5) Rope Climb: 10 minutes Practice Work on any facet of climbing a rope. 6) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if appropriate. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Fitness: Tuesday, September 19th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) D-Ball Carry: 50m Every 1:00 x 7 sets Load as heavy as possible. Goal should be to move unbroken. 2) Single Arm Bent Over Dumbbell Row: 5/side Every 1:00 x 7 set Load as deemed fit. Keep things, slow, strict, and controlled. 3) Broad Jump: 3 Reps Every 1:00 x 7 sets Reset yourself each repetition. Focus on max distance. 4) 4 rounds for Max Reps: 20 seconds Ring Rows 40 seconds Alternating Dumbbell Snatch 35/25 60 seconds Ski/Bike/Row 1 minute Rest Extra Work: 5) Rope Climb: 10 minutes Practice Work on any facet of climbing a rope. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, September 18th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Front Squat: 10 Reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 10 Reps Every 2:30 x 4 sets Continue from your Front Squats, adding load as deemed fit. 3) 10 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 20 Air Squats 40 Single-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Should be continuous movement, if you can’t, scale loading appropriately. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, September 18th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Front Squat: 7 Reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 Reps Every 2:30 x 4 sets Continue from your Front Squats, adding load as deemed fit. 3) 4 rounds AQAP: 20 Power Cleans 65/45 30 Air Squats 40 Double-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Should be continuous movement, if you can’t, scale loading appropriately. 5) Run – 6 sets of: 800m Easy Rest 30 seconds 100m Sprint 100m Walk No rest between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, September 18th, 2017
*CVCF 7 Year Anniversary Party HERE Pre Class: 1) Run – 6 sets of: 800m Easy Rest 30 seconds 100m Sprint 100m Walk No rest between sets. WOD: 2) Front Squat: 7 Reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat: 7 Reps Every 2:30 x 4 sets Continue from your Front Squats, adding load as deemed fit. 4) 4 rounds AQAP: 20 Power Cleans 95/65 40 Air Squats 60 Double-unders Extra Work: 5) Dumbbell Bulgarian Split Squats: 4 sets of 6/side Rest 2-3 minutes between sets. Heavy as possible. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 7) Sled Drag: 400m @ Bodyweight Should be continuous movement, if you can’t, scale loading appropriately. 8) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…
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