Champlain Valley CrossFit – Fitness: Thursday, October 20th, 2016
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, October 19th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 6-10 Barbell Roll-outs 3 – 6/side Bent Over Dumbbell Piston Row Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. Pick reps and loading for the Roll-outs and Rows that you can maintain for all 7 sets. 2) 12 minute AMRAP: 100m Run 15 Kettlebell Swings 35/26 30 Air Squats Extra Work: 3) D-Ball Bear Hug Carry: 400m As fast as possible, load so you can finish in under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Wednesday, October 19th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 6-10 Barbell Roll-outs 3 – 6/side Bent Over Dumbbell Piston Row Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. Pick reps and loading for the Roll-outs and Rows that you can maintain for all 7 sets. 2) 12 minute AMRAP: 100m Run 15 Kettlebell Swings 70/53 30 Air Squats Extra Work: 3) D-Ball Bear Hug Carry: 400m As fast as possible, load so you can finish in under 10 minutes. 4) Single Arm Kettlebell Overhead Carry: 400m Switch arms every 100m. Load as deemed appropriate, goal should be to move a 100m at a clip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, October 19th, 2016
WOD: 1) Push Jerk + Split Jerk: 10 sets Warm-up as needed. Rest 90-120 seconds between sets. Start around 70% of your 1RM Push Jerk. Build as heavy as deemed fit. 2) Bench Press: 3 sets of 5 @ 70% 3 sets of 3 @ 80% 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Make sure you use percentage based off of an accurate max, not a max you used to have, not a max you want, but a current max. If you don’t have a recent one, establish one today, we’ll be working a basic linear periodization for the coming weeks. 3) Deadlift: 2 sets of 5 @ 70% 2 sets of 3 @ 80% 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Make sure you use percentage based off of an accurate max, not a max you used…
Champlain Valley CrossFit – Sport: Tuesday, October 18th, 2016
WOD: 1) Snatch Pull + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Power Clean + Push Jerk: 3 T+G Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 3 rounds AQAP: 21 Power Snatch 45/35 15 Knees-up 9 Bar Facing Burpees Yes we are really are doing Burpees 2 days in a row, yay! 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-up: 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
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