Champlain Valley CrossFit – Sport: Monday, October 24th, 2016
WOD: 1) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/26/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Front Squats 115/75 3 Bar Facing Burpees Extra Work: 3) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 4) Row: 2K Time Trial Establish a current 2K PR time trial. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 24th, 2016
WOD: 1) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/26/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Front Squats 75/55 3 Bar Facing Burpees Extra Work: 3) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 22nd, 2016
WOD: 1) 5 rounds for Max Reps: 1 minute Row for Calories 1 minute Wall Balls 14/8 1 minute Box Jump Overs 24/20 1 minute Shoulder-to-Overhead 65/45 1 minute Assault Bike 1 minute Rest Extra Work: 2) Superman/Hollow Bar Kips: 10 minutes Practice Work on you positioning and grip strength hanging on the bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, October 22nd, 2016
WOD: 1) AQAP: 21 Squat Cleans 135/95 15 Squat Cleans 225/155 9 Squat Cleans 315/205 Rest as needed. 2) AQAP: 50 Strict Handstand Push-ups 50/40 Calories Rowed 50 Box Jump Overs 30/24 50/40 Calories Assault Bike 50 Wall Balls 30/20 Rest as needed. 3) 3 rounds AQAP: 400m Run 21 Overhead Squats 115/75 3 Rope Climbs 15ft Rest as needed. 4) Strict Muscle-up: 10 minute EMOTM Pick reps you can maintain for all 10 sets. If you can’t do them, don’t do kipping Muscle-ups, scale to a transition drill or use assistance. 5) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, October 22nd, 2016
WOD: 1) 5 rounds for Max Reps: 1 minute Row for Calories 1 minute Wall Balls 20/14 1 minute Box Jump Overs 24/20 1 minute Shoulder-to-Overhead 95/65 1 minute Assault Bike 1 minute Rest Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar. 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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