Champlain Valley CrossFit – Sport: Wednesday, August 23rd, 2017
WOD: 1a) 0:00 – 10:00 – AQAP: 800m Run 50 Wall Balls 20/14 + 5 Push Press After completing the Run and Wall Ball the remaining time is left to hit a heavy 5 Push Press. 1b) 10:00 – 20:00 – AQAP: 800m Run 50 Kettlebell Swings 53/35 + 5 Push Press After completing the Run and Kettlebell Swing the remaining time is left to hit a heavy 5 Push Press. 1c) 20:00 – 30:00 – AQAP: 800m Run 50 Box Jump Overs 24/20 + 5 Push Press After completing the Run and Box Jump Overs the remaining time is left to hit a heavy 5 Push Press. 1d) 30:00 – 40:00 – AQAP: 800m Run 50 Push-ups + 5 Push Press After completing the Run and Push-ups the remaining time is left to hit a heavy 5 Push Press. Extra Work: 2) Kettlebell Piston Z-Press: 4 sets of 6/side Rest 2-3…
Champlain Valley CrossFit – Competition: Wednesday, August 23rd, 2017
WOD: 1) Jerk: 3-3-3-2-2 Warm-up as needed. Rest 2-3 minutes between sets. Perform from rack or blocks. Build as heavy as deemed fit. 2) Incline Bench Press: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Kettlebell Deadlift: 4 sets of 6 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Should be done T+G with Kettlebell in each Hand. 4) 60 minute AMRAP: 800m Run 3 Power Cleans 225/155 20 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20 5 Burpee Muscle-ups 100m Kettlebell Farmers Carry 53/35 Entire piece done at an Aerobic Pace. You should never be on the verge of failing or having to rest. Every round should be the same time. Scale movements/load appropriately so that there is no question in ability to perform the movement. 5) Single Arm Dumbbell…
Champlain Valley CrossFit – Fitness: Tuesday, August 22nd, 2017
WOD: 1) Ski/Bike/Row/Run: 40 seconds Hard Every 1:00 x 7 sets Pick an output that you can maintain for all 7 sets. 2) Dumbbell Z-Press: 5 Reps Every 1:00 x 7 sets Folks on positioning over loading, build load as positioning/quality of movement allows. 3) Reverse Overhead Slam Ball Throw: 3 Reps for Distance Every 1:00 x 7 sets Use your Slam Ball weight that you’ll use for the workout. Throw backwards over your head as far as you can. 4) 10 minute AMRAP: 50 Single-unders 12 Ball Slams 40/30 9 Ring Rows Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, August 22nd, 2017
WOD: 1) Snatch High-Pull + High-Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. 2) High-Hang Power Snatch + Snatch Push Press: 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) 10 minute AMRAP: 50 Double-unders 12 Overhead Squats 95/65 9 Pull-ups Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, August 22nd, 2017
Pre Class: 1) 18 minute EMOTM: Minutes 1-3 – 10-20 Calories Rowed Minutes 4-6 – 9 Kettlebell Deadlift + 6 Kettlebell Hang Clean + 3 Kettlebell Push Press 53/35 Minutes 7-9 – 100ft Sandbag Carry 200/150 Pick output you can maintain for all rounds. Perform the 9 minute EMOTM 2x through. WOD: 2) Snatch High-Pull + High-Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. 3) High-Hang Power Snatch + Snatch Push Press: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 5a) 3 rounds AQAP: 50 Double-unders 12 Chest-to-bar Pul-ups 6 Overhead Squats 155/105 Rest 5 minutes 5b) 2 rounds AQAP: 75 Double-unders 18 Chest-to-bar Pull-ups 9 Overhead Squats…
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