Champlain Valley CrossFit – Sport: Wednesday, September 21st, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 21 minute EMOTM: 1 – 3-10 Stink Bugs 2 – 40 second D-Ball Bear Hold 3 – 5/side Single Arm Dumbbell Rows Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Dumbbell Rows strict. 2) 3 rounds AQAP: 20 Dumbbell Shoulder-to-Overhead 50/35 30 Abmat Sit-ups 40 Double-unders Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets and reps as needed. Focus on positioning and activation over speed. 4) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, September 20th, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Snatch Pull + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Stop and reset between the Snatch Pull and Snatch. Snatch is full Squat. Build as heavy as deemed fit. 2) Clean Pull + Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between the Clean Pull and Hang Clean. Hang Clean is full Squat. Build as heavy as deemed fit. 3) AQAP: 800m Run 50 Wall Balls 20/14 30 Pull-ups Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. 4) Waiters Walk: 4 sets of 50m/side Rest 60 seconds between sets. Alternate arms every 50m. For results post detailed weights, reps,…
Champlain Valley CrossFit – Competition: Tuesday, September 20th, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Assault Bike Even – 50m Farmers Carry Pick output you can maintain for 10 rounds on the Assault Bike. Farmers Carry should be as heavy as possible while maintaining the distance unbroken.1 WOD: 2) Snatch Pull + Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Stop and reset between the Snatch Pull and Snatch. Snatch is full Squat. Build as heavy as deemed fit. 3) Clean Pull + Hang Power Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between the Clean Pull and Hang Clean. Hang Clean is full Squat. Build as heavy as deemed fit….
Champlain Valley CrossFit – Fitness: Tuesday, September 20th, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 20 minute EMOTM: Odd – 3 Deadlifts Even – 5 Box Jumps Warm-up as needed. Deadlifts should start around 60% of your 1RM, build as heavy as deemed fit. Goal for the Box Jumps should be explosive/plyo work, not speed. You can build to a high box, but ultimately the goal is to just jump high, you don’t need a high box to do that if it’s something that scares you. Step down and reset between each rep. 2) AQAP: 800m Run 50 wall Balls 14/8 30 Ring Rows 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
Champlain Valley CrossFit – Competition: Monday, September 19th, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) Run: A) 3 sets of…3 minutes Easy, 2 minutes Moderate, 1 minute Hard. No rest between intervals. 1 minute Walk Between sets. B) 3 sets of…2 minutes Easy, 1 minute Moderate, 30 seconds Hard. No rest between intervals. 1 minute Walk Between sets C) 3 sets of…1 minute Easy, 30 seconds Moderate, 15 seconds Hard. No rest between intervals. 1 minute Walk Between sets. Pacing is self explanatory, base off of feel. Workout courtesy of Chris Hinshaw. WOD: 2) 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. Reference 8/22 for…
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