Champlain Valley CrossFit – Fitness: Saturday, February 4th, 2017
* The Open Is Coming HERE WOD: 1) Teams of 2 – 30 minute AMRAP: 20 Kettlebell Swings 35/26 20 Goblet Squats 35/26 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, February 3rd, 2017
* The Open Is Coming HERE Pre Class: 1) Row: 1000m, 900m, 800m…200m, 100m Rest 1 minute between intervals. Pick a moderate pace and reduce your pace by 1 second each interval. This shouldn’t be crushing. WOD: 2) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 3) Front Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. 4) 15-12-9 – AQAP: Toes-to-bar Wall Balls 20/14 Toes-to-bar Dumbbell Thrusters 50/35 Extra Work: 5) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as needed. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Sport: Friday, February 3rd, 2017
* The Open Is Coming HERE WOD: 1) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 2) Front Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. 3) 15-12-9 – AQAP: Knees-to-armpits Wall Balls 20/14 Knees-to-armpits Dumbbell Thrusters 35/25 Extra Work: 4) Hip Extension: 50 for time Keep track of time and sets to complete. 5) Strict Pull-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, February 3rd, 2017
* The Open Is Coming HERE WOD: 1) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 2) Front Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. 3) 8 minute AMRAP: 15 Abmat Sit-ups 12 Wall Balls 14/8 9 Dumbbell Thrusters 25/15 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if appropriate. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
The Open Is Coming
It’s that time of year again, the CrossFit Open is just around the corner, 3 weeks to be exact until the first workout will be released. Champlain Valley CrossFit has been fortunate enough to take part in this event every year since it has started in 2011, and even more fortunate to have some amazing athletes that we’ve been able to cheer on every year that have made it all the way to the CrossFit Games. We truly do have one of the best gyms and communities in the world, and we also have some of the best athletes, literally, and that’s pretty damn cool! Each year I write a post about why you should sign-up for the Open, but not this year. Why, because frankly plenty of you shouldn’t. These are just some of my observations as and affiliate owner, the…
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