Champlain Valley CrossFit – Sport: Saturday, August 19th, 2017
WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Alternating D-Ball Bear Hug Lunges 70/50 10 D-Ball Over the Shoulder 70/50 Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, August 18th, 2017
Pre Class: 1) Run: 30 minutes Minutes 1-5 – Easy Warm-up Minutes 6-25 – 10 second Sprint EMOTM, then Easy Rest of Minute Minutes 26-30 – Easy Cool-down Workout courtesy of Chris Hinshaw. WOD: 2) 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) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) AQAP: 21-15-9 Dumbbell Hang Squat Clean Thrusters 50/35 7-5-3 Rope Climbs 15ft Extra Work: 6) Walking Lunges: 400m not for time Done at a casual pace. Focus on positioning and activation. 7) 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
Champlain Valley CrossFit – Sport: Friday, August 18th, 2017
WOD: 1) 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) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 21-15-9 Dumbbell Hang Squat Clean Thrusters 35/25 3-2-1 Rope Climbs 15ft Extra Work: 5) Single Arm Dumbbell Row: 20-16-12-8 Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. Keep it strict. 6) Double Kettlebell Overhead Carry: 4 sets of 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, August 18th, 2017
WOD: 1) Sumo Deadlift: 3 Reps Every 1:00 x 7 sets Warm-up as needed. Start at a moderate weight and build as heavy as deemed fit. Perform all reps from a Dead Stop. 2) Russian Kettlebell Swing: 15 Reps Every 1:00 x 7 sets Pick a weight you can maintain for all 7 sets. Focus on positioning and good loading of the hamstrings. 3) Banded Hamstring Curl: 10 Reps Every 1:00 x 7 sets Focus on positioning and activation over tension. 4) 9 minute AMRAP: 15 Dumbbell Thrusters 25/15 3 Rope Sit-to-stand Extra Work: 4) Single Arm Dumbbell Row: 20-16-12-8 Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, August 17th, 2017
*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn @ 4:15-5:15. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to…
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