Champlain Valley CrossFit – Competition: Thursday, February 2nd, 2017
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 work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
Champlain Valley CrossFit – Sport: Thursday, February 2nd, 2017
WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…
Champlain Valley CrossFit – Fitness: Thursday, February 2nd, 2017
WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…
Champlain Valley CrossFit – Fitness: Wednesday, February 1st, 2017
WOD: 1) 20 minute EMOTM: Odd – 3 Bench Press Even – 20-40 second Hollow Hold Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. For the Hollow Hold pick a time that you can maintain for all 10 sets. 2) 12 minute AMRAP: 5 Ring Rows 10 Push-ups 15 Air Squats Extra Work: 3) Front Rack Hold: 5 x :30/:30 Heavy as possible. If you’re Front Squatting over your body weight than you goal should be to use your Max Front Squat, if you’re not Front Squatting your bodyweight than your goal is to do these at your bodyweight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, February 1st, 2017
WOD: 1) Push Press: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Behind the Neck Snatch Grip Jerk + 20 second Hold: 5 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Deficit Clean Pulls: 3 sets of 3 @ 90% Warm-up as needed. Rest 2-3 minutes. These should be done at a 2-3″ Deficit. Use straps if you need them/have them. 4a) 7 minute AMRAP: 5 Muscle-ups 10 Handstand Push-ups 20 Alternating Pistol Squats Rest 3 minutes 4b) 7 minute AMRAP: 1 Legless Rope Climb 15ft 10 Ring Dips 15 Box Jumps 24/20 Rest 3 minutes 4c) 7 minute AMRAP: 10 Chest-to-bar Pull-ups 20 Push-ups 40 Air Squats Record rounds and reps of each individual piece. 5) 3 rounds of: 1 minute D-Ball Bear Hug Hold 150/100 1 minute Front Plank For results post detailed weights,…
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