Champlain Valley CrossFit – Sport: Friday, October 9th, 2015
WOD: 1) Back Squat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 2) 3 rounds AQAP: 50 Double-unders 15 Pull-ups 12 Deadlifts 185/135 Extra Work: 3) Band Pull-Aparts: 100 not for time Break into as many sets as needed. Focus on positioning and activation, not speed. 4) Reverse Hyper: 3 sets of 20 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 – Sport: Thursday, October 8th, 2015
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, October 7th, 2015
WOD: 1) 20 minute EMOTM: Minutes 1-10 – 2 Halting Jerks Minutes 11-20 – 1 Jerk Start around 60% of your respective maxes and build as deemed appropriate. Halting Jerk, hold the bottom for 2 seconds then finish the movement. 2) 4 rounds for Max Reps: 40 seconds Kettlebell Swings 53/35 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Total reps for all stations and rounds is your workout score. Extra Work: 3) Double Bent Over Dumbbell Piston Row: 4 sets of 10/side Rest 90-120 seconds between sets. Alternate each rep pulling one at a time. Work as heavy as possible, but keep the movement strict. 4) Ski Erg: 20 x :30/:30 Row on the wattage setting, this should be work, with an active recovery at 50% of the work wattage, work to maintain consistency across all 20 rounds. For results post detailed weights,…
Champlain Valley CrossFit – Sport: Tuesday, October 6th, 2015
WOD: 1) Snatch Pull + Low Hang Snatch: 1 Complex EMOTM x 12 sets Warm-up as needed. Use straps if you need them/have them. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 2) Clean Pull + Low Hang Clean: 1 Complex EMOTM x 12 sets Warm-up as needed. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 3) AQAP: 800m Run 60 Wall Balls 20/14 40 Knees-to-armpits Extra Work: 4) Strict Handstand Push-up: 10 minutes EMOTM Pick a rep count you can maintain. If you can’t perform strict, don’t kip, perform negatives. 5) 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: Monday, October 5th, 2015
WOD: 1) 3 Squat Complex: Every 2:30 for 8 sets One Squat Complex consists of 1 Pause Back Squat + 1 Lunge per leg. Perform that for 3 cycles for a total of 9 repetitions to make one set. Start around 40-50% of your 1RM Back Squat and build as deemed fit. 2) 8 minute Up Ladder: 2 Squat Cleans 95/65 2 Burpee Box Jump Overs 24/20 Reps go 2, 4, 6, 8, and so on until 8 minutes is up. Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 4 x 50m Forward+50m Reverse Rest 60 seconds between efforts. Heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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