Champlain Valley CrossFit – Sport: Wednesday, October 12th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 20-40 second Hollow Hold 3 – 5-10 Strict Pull-ups Warm-up as needed. Reference last week for loading for the Strict Press and look to build on that in some way. If you’re using a Band for the Pull-ups work to the bottom end of the rep range to keep it slightly more strength baring. 2) 12 rounds for Max Reps: 30 seconds Row/Bike/Ski/True Form/Burpee 30 seconds Rest Don’t hold back, max output, we should see decreasing numbers in your scores. On the Rower, Ski Erg, and Assault Bike keep track of Calories, True Form total distance, and Burpees are for reps. Extra Work: 3) Band Pull Aparts: 100 reps not for time Alternate over and underhand every 10 reps. Focus on positioning and activation, not speed. 4) Reverse Sled Drag: 6 x 50m Ret 60 seconds…
Champlain Valley CrossFit – Fitness: Wednesday, October 12th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 20-40 second Hollow Hold 3 – 5-10 Strict Pull-ups Warm-up as needed. Reference last week for loading for the Strict Press and look to build on that in some way. If you’re using a Band for the Pull-ups work to the bottom end of the rep range to keep it slightly more strength baring. 2) 12 rounds for Max Reps: 30 seconds Row/Bike/Ski/True Form/Burpee 30 seconds Rest Don’t hold back, max output, we should see decreasing numbers in your scores. On the Rower, Ski Erg, and Assault Bike keep track of Calories, True Form total distance, and Burpees are for reps. Extra Work: 3) Band Pull Aparts: 100 reps not for time Alternate over and underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Competition: Tuesday, October 11th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat and Split. 3) 3 rounds AQAP: 25 Toes-to-bar 50 Wall Balls 20/14 100 Double-unders Extra Work: 4) Strict Muscle-up: 10 minute EMOTM Pick a rep range you can maintain. If you can’t do them strict, don’t do kipping, working on a progression, or assisted version. 5) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. If you have Strict head-to-ground Paralette HSPU’s then wear a weight vest for this. Focus should be on lowering yourself as slow as possible. For results post detailed weights,…
Champlain Valley CrossFit – Sport: Tuesday, October 11th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat and Split. 3) 12 minute AMRAP: 10 Toes-to-bar 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Waiters Walk: 4 sets of 50m/side 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: Tuesday, October 11th, 2016
WOD: 1) 20 minute EMOTM: Odd – 3 Deadlifts Even – 30 second Hard Assault Bike Warm-up as needed. Start your Deadlift around 60-70% of your 1RM, reference last week for loading. For the Assault Bike this should be a hard/sprint effort for 30 seconds every round, output should change as you fatigue. 2) 12 minute AMRAP: 10 Knees-up 20 Wall Balls 14/8 40 Single-unders Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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