Champlain Valley CrossFit – Fitness: Thursday, September 15th, 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 – Sport: Wednesday, September 14th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5-10 Stink Bugs 2 – 30 second Overhead Barbell Hold 100%> of Strict Press 3 – 5 Supinated Bent Over Barbell Rows Pick reps you can maintain for all 7 sets of the Stink Bugs. These should ideally be done off of a box. For the Supinated Rows build as heavy as possible. One barbell for this piece. 2) 9 minute Up Ladder: 3 Kettlebell Swings 70/53 3 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Hollow Position: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Wednesday, September 14th, 2016
WOD: 1) 21 minute EMOTM: 1 – 5-10 Stink Bugs 2 – 30 second Overhead Barbell Hold 100%> of Strict Press 3 – 5 Supinated Bent Over Barbell Rows Pick reps you can maintain for all 7 sets of the Stink Bugs. These should ideally be done off of a box. For the Supinated Rows build as heavy as possible. One barbell for this piece. 2) 9 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Burpees Extra Work: 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
Champlain Valley CrossFit – Competition: Wednesday, September 14th, 2016
WOD: 1) Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM. 2) Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM. 3) 5 rounds AQAP: 30/25 Calorie Row 20 Kettlebell Swings 70/53 10 Burpees Rest 5 minutes Keep track of time and attempts to complete each round. 4) Strict Deficit Handstand Push-ups: 10 minute EMOTM You pick the reps and deficit…pick something you can be consistent for across the 10 sets. 5) D-Ball Bear Hug Carry: 400m @ 150/100 Keep track of time and number of drops to complete. 6) Hollow Position: Accumulate 3 minutes Keep track of time and attempts…
Champlain Valley CrossFit – Competition: Tuesday, September 13th, 2016
WOD: 1) 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 + Jerk: 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) 10 minute AMRAP: 15 Wall Balls 30/20 12 Chest-to-bar Pull-ups 9 Box Jump Overs 30/24 Extra Work: 4) 5 rounds AQAP: 100ft Handstand Walk 10 Alternating Pistol Squats 1 Legless Rope Climb 15ft Scale as needed. Use this as skill practice time if you don’t have these movements. 5) Ring Row: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ box. Strict. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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