Champlain Valley CrossFit – Competition: Tuesday, October 18th, 2016
Pre Class: 1) 21 minute EMOTM: 1 – 10-20 Calories Ski Erg 2 – 1-2 Legless Rope Climbs 15ft 3 – 2-3/side Single Arm Dumbbell Snatch 100/70 Pick reps, loading, etc. that you can maintain for all 7 rounds. WOD: 2) 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. 3) 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. 4) 3 rounds AQAP: 21 Power Snatch 75/55 15 Toes-to-bar 9 Bar Facing Burpees Yes we are really are doing Burpees 2 days in a row, yay! Extra Work: 5) 30-20-10 – AQAP: Row For Calories Strict Handstand Push-ups Scale as needed to keep…
Champlain Valley CrossFit – Fitness: Tuesday, October 18th, 2016
WOD: 1) Deadlift: 10 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit. 2) Dumbbell Romanian Deadlift 12 Reps Every 2:00 x 5 sets This should be done as a continuation of your Deadlifts, making a total of a 20 minute piece. Focus for this movement should be positioning over loading. 3) 10 minute AMRAP: 21 Abmat Sit-ups 15 Ball Slams 40/30 9 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, October 17th, 2016
Pre Class: 1) Run: A) 5 sets: (200m run at fast pace, 100m run at easy pace, 500m run at moderate pace) with 100m walk between sets B) 5 x 70m sprints with full recovery between reps Part 1 Workout Details: These intervals are designed to simulate a typical race with a fast start phase, into a short “calming down” phase, and finally into your race pace phase. Part 1: Workout Focus: The core of this workout is the 100m intervals. Focus on getting control of your breathing and settling into your running stride. This 100m interval is programmed to be at an easy pace. Easy in this workout is not a slow recovery jog. Focus on a quick speed transition between intervals. Part 1 Workout Pacing: All your fast 200s should have the same target time. All of your easy 100s should have…
Champlain Valley CrossFit – Sport: Monday, October 17th, 2016
WOD: 1) Back Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 10 Reps @ 9:00 – 5 Reps @ 11:00 – 5 Reps @ 13:00 – 5 Reps @ 15:00 – 5 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/19/16 for loading. Look to work heavier than 4 weeks ago. 2) Max Reps: 3 minutes Row For Calories 3 minutes Squat Cleans 65/45 3 minutes Bar Facing Burpees Extra Work: 3) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 4) Run: A) 5 sets: (200m run at fast pace, 100m run at easy pace, 500m run at moderate pace) with 100m walk between sets B) 5 x 70m sprints with full recovery between reps Part 1 Workout Details: These intervals are designed to simulate a typical race with…
Champlain Valley CrossFit – Fitness: Monday, October 17th, 2016
WOD: 1) Back Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 10 Reps @ 9:00 – 5 Reps @ 11:00 – 5 Reps @ 13:00 – 5 Reps @ 15:00 – 5 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/19/16 for loading. Look to work heavier than 4 weeks ago. 2) Max Reps: 3 minutes Row For Calories 3 minutes Goblet Squats 53/35 3 minutes 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
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