Champlain Valley CrossFit – Fitness: Wednesday, February 8th, 2017
* The Open Is Coming HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Floor Press Movement 2 – 10-20 Push-ups Movement 3 – 20-40 second D-Ball Bear Hug Hold For Floor Press start around 60% of your 1RM and climb as deemed fit, if you don’t know it base off your Bench Press. Push-ups work for quality over quantity, scale as needed to get at least 10 Unbroken every round. Pick a time and weight for the D-Ball that you can maintain for all 7 rounds. 2) 12 minute AMRAP: 8 Ring Rows 8 Dumbbell Front Squats 25/15 8 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 3) Hollow Position: 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 – Competition: Wednesday, February 8th, 2017
* The Open Is Coming HERE WOD: 1) Halting Push Press: 3 sets of 2 Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Halting Jerk: 5 sets of 2 Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 3) Snatch Push Press: 4 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Pull Complex: 2 Hang High Pulls + 2 Hang Pulls + 2 Clean Pulls x 3 sets @ 70-80% of your 1RM Rest 2-3 minutes between sets. Use straps if you need them/have them. 5) 20 minute AMRAP: 8 Chest-to-bar Pull-ups 8 Dumbbell Hang Squat Cleans 50/35 8 Dumbbell Shoulder-to-Overhead 50/35 8 Burpees Scale as needed. 6) 3 rounds AQAP: 200ft D-Ball Bear Hug Carry 150/100 200ft Dumbbell…
Champlain Valley CrossFit – Competition: Tuesday, February 7th, 2017
* The Open Is Coming HERE Pre Class: 1) 20 minute EMOTM: Odd – 10 Wall Balls 20/14 Even – 5 Box Jumps + 5 Box Jump Overs 24/20 Yes this is not very tough, this is a warm-up, use it to fine-tune your movements. WOD: 2) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Snatch Minutes 4-6 – 2 T+G Power Snatch Minutes 7-10 – 1 Power Snatch Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Snatch. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single. 3) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Clean Minutes 4-6 – 2 T+G Power Clean Minutes 7-10 – 1 Power Clean Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Clean. Goal should be…
Champlain Valley CrossFit – Sport: Tuesday, February 7th, 2017
* The Open Is Coming HERE WOD: 1) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Snatch Minutes 4-6 – 2 T+G Power Snatch Minutes 7-10 – 1 Power Snatch Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Snatch. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single. 2) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Clean Minutes 4-6 – 2 T+G Power Clean Minutes 7-10 – 1 Power Clean Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Clean. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single. 3) 7 minute Up Ladder: 3 Clean and Jerks 115/75 3 Bar Facing Burpees Extra Work: 4) Handstand Walk: 10…
Champlain Valley CrossFit – Fitness: Tuesday, February 7th, 2017
* The Open Is Coming HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Deadlifts Movement 2 – 5 High Box Jumps Movement 3 – 20-40 second Superman Hold Start around 60-70% of your 1RM for the Deadlift and climb as deemed fit. Box Jumps are not for speed, jump up, step down, and reset. Pick a time for the Superman Hold that you can maintain for all 7 sets. 2) 7 minute Up Ladder: 3 Sumo Deadlift High-pulls 65/45 3 Burpees Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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