Champlain Valley CrossFit – Sport: Monday, February 6th, 2017
* The Open Is Coming HERE WOD: 1) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading. 2) Back Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Build as heavy as deemed fit. Reference 1/16/17 for loading. 3) 4 rounds for Max Reps: 40 seconds V-Ups 20 seconds Rest 40 seconds D-Ball Over the Shoulder 100/70 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 4) D-Ball Box Step-ups: 3 sets of 10/side @ 100/70 Setup box height so Knee is in line with the Hip Joint. Ball is held in the Bear Hug Position. Alternate reps. Rest 2-3 minutes…
Champlain Valley CrossFit – Competition: Monday, February 6th, 2017
* The Open Is Coming HERE Pre Class: 1) Row: 5 x 500m @ 1K Pace Rest 3 minutes between efforts. WOD: 2) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading. 3) Back Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Build as heavy as deemed fit. Reference 1/16/17 for loading. 4) 4 rounds for Max Reps: 40 seconds GHD Sit-ups 20 seconds Rest 40 seconds D-Ball Over the Shoulder 150/100 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 5) D-Ball Box Step-ups: 3 sets of 10/side @ 150/100 Setup box height so Knee is in line with…
Champlain Valley CrossFit – Fitness: Monday, February 6th, 2017
* The Open Is Coming HERE WOD: 1) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading. 2) Back Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Build as heavy as deemed fit. Reference 1/16/17 for loading. 3) 4 rounds for Max Reps: 40 seconds Abmat Sit-ups 20 seconds Rest 40 seconds D-Ball Over the Shoulder 70/50 20 seconds Rest 40 seconds Single-unders 20 seconds Rest Extra Work: 4) D-Ball Box Step-ups: 3 sets of 10/side @ 70/50 Setup box height so Knee is in line with the Hip Joint. Ball is held in the…
Champlain Valley CrossFit – Competition: Saturday, February 4th, 2017
* The Open Is Coming HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 17 minute AMRAP: 10 Squat Snatch 95/65 20 Clean and Jerk 95/65 30 Bar Facing Burpees 10 Squat Snatch 135/95 20 Clean and Jerk 135/95 30 Bar Facing Burpees 10 Squat Snatch 185/135 20 Clean and Jerk 185/135 30 Bar Facing Burpees Max Squat Snatch 225/155 Clean and Jerk are anyway/anyhow. 4) 21-15-9 – AQAP: Deadlifts 225/155 Chest-to-bar Pull-ups Rest as needed. 5) Ring Dip Support: 3 x 60 seconds Rest 2-3 minutes between sets. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Sport: Saturday, February 4th, 2017
* The Open Is Coming HERE WOD: 1) Teams of 2 – 30 minute AMRAP: 20 Kettlebell Swings 53/35 20 Goblet Squats 53/35 20 Box Jumps 24/20 Performed as “you go, they go.” Partner A performs 20 Swings, then Partner B performs 20 Kettlebell Swings, and continue back and forth through each movement for 30 minutes. Extra Work: 2) Double-unders: 10 minute Practice Goal should be to work to 100 Unbroken. 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
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