Champlain Valley CrossFit – Competition: Wednesday, January 23rd, 2019

*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) Pause Bench Press to Boards: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. You choose the board thickness. Build as heavy as deemed fit. Pause 2-3 seconds on the board.

2) Every 2:00 x 7 sets: 7 T+G Power Snatch

Last week of this. Pick loading based on weeks past, and also how your body feels. Things don’t always have to be heavy/difficult to be beneficial. If you’re beat from the last couple weeks of programming don’t be afraid to work lighter.

3) 21-15-9 – AQAP:

Strict Handstand Push-ups

Dumbbell Push Press 50/35

Calories Assault Bike

Scale as needed.

4) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

5) Dumbbell Romanian Deadlifts: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position over loading.

6) Cable Pull Throughs: 100 Reps

Use a light weight that you can perform these unbroken with.


Session B:

1) 40 minute EMOTM:

1 – 10-20 Calories Row

2 – 100ft Sandbag Carry

3 – 10-20 Calories Assault Bike

4 – 8-10 Double KB Snatch 35/26

Pick reps, weights, etc. you can maintain for all 10 cycles.


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

https://www.youtube.com/watch?v=mXOwB9Yikx4

Champlain Valley CrossFit – Sport: Wednesday, January 23rd, 2019

*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Single Arm Dumbbell Push Press 50/35

5:00 – 6:00 – V-Ups

6:00 – 7:00 – Rest

Even…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Box Jump Overs 24/20

5:00 – 6:00 – Alternating Single Arm Dumbbell Snatch 50/35

6:00 – 7:00 – Rest

Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed.


Extra Work:

2) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.


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

https://www.youtube.com/watch?v=mXOwB9Yikx4

Champlain Valley CrossFit – Fitness: Wednesday, January 23rd, 2019

*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Single Arm Dumbbell Push Press 35/25

5:00 – 6:00 – V-Ups

6:00 – 7:00 – Rest

Even…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Box Jump Overs 24/20

5:00 – 6:00 – Ball Slam 40/30

6:00 – 7:00 – Rest

Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed.


Extra Work:

2) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.


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

https://www.youtube.com/watch?v=mXOwB9Yikx4

Champlain Valley CrossFit – Sport: Tuesday, January 22nd, 2019

*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

3 Power Snatches

2 Hang Squat Snatches

1 Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling!

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

3 Power Cleans

2 Hang Squat Cleans

1 Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling!

2) 3 rounds AQAP:

21/15 Calories Ski/Bike/Row/Run

21 Hang Power Cleans 95/65

21 Pull-ups


Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.


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

https://www.youtube.com/watch?v=7MNv4_rTkfU

Champlain Valley CrossFit – Fitness: Tuesday, January 22nd, 2019

*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

10 D-Ball Bear Hug Lunges +

10 Banded Pull Throughs

Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

10 Dumbbell Sumo Stance Romanian Deadlifts +

10-15 Abmat Sit-ups

Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading.

2) 10 minute AMRAP:

21/15 Calories Ski/Bike/Row/Run

21 Kettlebell Hang High-Pulls 53/35

21 Ring Rows


Extra Work:

3) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.


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

https://www.youtube.com/watch?v=7MNv4_rTkfU