Champlain Valley CrossFit – Competition: Wednesday, August 24th, 2016
WOD: 1) Halting Jerk: 10 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM Jerk. Hold the bottom of the dip for 2 seconds. Build as heavy as deemed fit. 2) Tempo Pause Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Tempo is 3 second down, 3 second pause, up as fast as possible. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM. Normal grip with. 3) Sumo Block Pull (6″): 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 within 80%> of the day’s 3RM. 4) 10 minute AMRAP: 3 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks 185/135 Must be completed as a complex. After each…
Champlain Valley CrossFit – Fitness: Wednesday, August 24th, 2016
WOD: 1) 21 minute EMOTM: 1 – 6-8 Dumbbell Bench Press 2 – 30 second Barbell Overhead Hold @ 100% of Strict Press 3 – 5-10 Strict Pull-ups Pick loading you can maintain output for all 10 rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement. 2) 12 minute AMRAP: 200m Run 15 Wall Balls 14/8 10 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 reps 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 – Sport: Wednesday, August 24th, 2016
WOD: 1) 21 minute EMOTM: 1 – 6-8 Dumbbell Bench Press 2 – 30 second Barbell Overhead Hold @ 100% of Strict Press 3 – 5-10 Strict Pull-ups Pick loading you can maintain output for all 10 rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement. 2) 12 minute AMRAP: 200m Run 15 Wall Balls 20/14 10 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 reps Rest 90-120 seconds between sets. Add load if able. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, August 23rd, 2016
WOD: 1) Power Snatch + Hang Squat 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 + Hang Squat Clean + Jerk: Every 1:30 x 7 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) AQAP: 24-18-12-6 Toes-to-bar 12-9-6-3 D-Ball Over Shoulder 100/70 Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb, foot work from a box, climbing the rope, hanging from a rope to work on grip strength, anything. 5) D-Ball Bear Hug Carry: 400m for time Heavy as possible. Keep it under 10 minutes. Ball at sternum area, both arms wrapped around. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, August 23rd, 2016
WOD: 1) 21 minute EMOTM: 1 – 150-200m Run 2 – Single Leg Kettlebell Deadlift 5/side 3 – 5 High Box Jumps 7 sets of each movement. Pick a run that challenges you to complete it in 45 seconds. For the deadlifts focus on positioning over loading. Finally for the Box Jumps start at a moderate height, and build as high as possible. Step down and reset between each rep, these are not for speed, they are for explosiveness. 2) AQAP: 40-30-20-10 Abmat Sit-ups 12-9-6-3 D-Ball Over Shoulder 70/50 Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb, foot work from a box, climbing the rope, hanging from a rope to work on grip strength, anything. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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