Champlain Valley CrossFit – Sport: Tuesday, July 17th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Below the Knee Hang Muscle Snatch + Snatch Push Press + Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Below the Knee Hang Muscle Clean + 2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) 7 minute Up Ladder:

3 Thrusters 95/65

10 Double-unders

Workout goes 3+10, 6+20, 9+30, and so on until 7 minutes is up.


Extra Work:

4) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning and quality of movement over load.

5) Hand-Over-Hand Sled Pull: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible, unbroken.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=4eJd1xq0G18

Champlain Valley CrossFit – Competition: Tuesday, July 17th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Below the Knee Hang Muscle Snatch + Snatch Push Press + Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Below the Knee Hang Muscle Clean + 2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) Every 6:00 x 6 sets:

Set 1 – 400m Run + 21 Thrusters 95/65

Set 2 – 27 Bar Facing Burpees + 21 Thrusters 95/65

Set 3 – 100 Double-unders + 21 Thrusters 95/65

Set 4 – 400m Run + 21 Squat Cleans 95/65

Set 5 – 27 Bar Facing Burpees + 21 Squat Cleans 95/65

Set 6 – 100 Double-unders + 21 Squat Cleans 95/65

Keep track of time/sets to complete each set.

4) Strict Wide Grip Pull-ups: 7 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

5) Hand-Over-Hand Sled Pull: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible, unbroken.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=4eJd1xq0G18

Champlain Valley CrossFit – Fitness: Tuesday, July 17th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 14 sets:

Odd – 37.5m/side Single Arm Farmer Carry

Even – 5 Broad Jumps + 15 Medball Good Mornings

Pick weights, efforts, you can maintain for all 7 cycles. Scale as needed so you get 30 seconds+ of Rest.

2) 7 minute Up Ladder:

3 Thrusters 65/45

20 Heavy Rope Single-unders

Workout goes 3+20, 6+40, 9+60, and so on until 7 minutes is up.


Extra Work:

3) Hand-Over-Hand Sled Pull: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible, unbroken.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=4eJd1xq0G18

Champlain Valley CrossFit – Competition: Monday, July 16th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Back Squat: 8-6-6-4-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

3) Row: 10 x 1000m

Rest 3 minutes between sets. Consistent pacing across all intervals.

4) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) 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

https://www.youtube.com/watch?v=rD_0jg5DSfQ

Champlain Valley CrossFit – Fitness: Monday, July 16th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Back Squat: 8-6-6-4-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

3) 4 rounds AQAP:

400m Run

15 Burpees


Extra Work:

4) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=rD_0jg5DSfQ