Champlain Valley CrossFit – Competition: Wednesday, November 9th, 2016
WOD: 1) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 2) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Every 6:00 x 8 sets: 5 Muscle-ups 5 Burpee Box Jump Overs 24/20 10 Dumbbell Hang Squats Cleans 50/35 10/5 Calories Assault Bike Keep track of time to complete each round. Movements should…
Champlain Valley CrossFit – Fitness: Wednesday, November 8th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 5/side Plank Rows 3 – 20-40 second Hollow Hold For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. Plank Row is 5/side for 10 total reps. 2) 12 minute AMRAP: 10 Ring Rows 20 Burpees 60 Single-unders Extra Work: 3) D-Ball Carry: 400m Pick a loading you can complete in under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: November 9th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 5/side Plank Rows 3 – 20-40 second Hollow Hold For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. Plank Row is 5/side for 10 total reps. 2) 12 minute AMRAP: 10 Pull-ups 20 Burpees 40 Double-unders Extra Work: 3) D-Ball Carry: 400m Pick a loading you can complete in under 10 minutes. 4) Single Arm Overhead Kettlebell Carry: 400m Switch hands every 400m. Use a load you can carry for at least 50m at a time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, November 8th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat and Split. 3) 10 minute AMRAP: 7 Sumo Deadlifts High-Pulls 65/45 7 Front Squats 65/45 7 Shoulder-to-Overhead 65/45 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. 5) Kipping Pull-ups: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, November 8th, 2016
WOD: 1) Deadlift: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM, or a little heavier than last week. Establish a heavy triple for the day. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets Perform these as a continuation of your Deadlifts starting at 10:00 on the clock. These are done shoulders/upper back on a bench. No loading is needed, focus on positioning and activation. Perform all 10 reps on 1 side, then all 10 on another side. 3) 10 minute AMRAP: 7 Sumo Deadlifts High-Pulls 45/35 7 Front Squats 45/35 7 Shoulder-to-Overhead 45/35 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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