Champlain Valley CrossFit – Sport: Saturday, October 21st, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 6 rounds AQAP:

400m Run

40 Walking Lunges

20 Alternating Dumbbell Snatch 50/35


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand between every 10 reps. Focus on positioning not speed.

3) D-Ball Bear Carry: 400m

Heavy as possible (keep it under 10 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: Saturday, October 21st, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 6 rounds AQAP:

400m Run

40 Walking Lunges

20 Ball Slams 40/30


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand between every 10 reps. Focus on positioning not speed.


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

Champlain Valley CrossFit – Competition: Saturday, October 21st, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 4 sets of Max Reps:

30 seconds T+G Power Cleans 225/155

2 minutes Rest

30 seconds T+G Shoulder-to-Overhead 225/155

2 minutes Rest

Scale to a loading that you can move for the entire 30 seconds.

2) 3 rounds AQAP:

400m Run

12 Overhead Squats 185/135

3 Legless Rope Climbs 15ft

Scale as needed. OHS should be perform in 1-2 sets.

3) AQAP:

15 Bar Muscle-ups

20/15 Calories Assault Bike

30 Weighted Alternating Pistol Squats 35/26

20/15 Calories Assault Bike

30 Alternating Dumbbell Snatch 70/50

20/15 Calories Assault Bike

15 Paralette Handstand Push-ups

Scale as needed. Pick a deficit on the Handstand Push-up that allows you to complete the reps in 3-5 sets.

4) Strict Chin-up: 4 sets of 6-8 reps

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

5) Band Resisted Bar Dips: 6 sets of 4

Rest 2-3 minutes between sets. Build to max band tension.


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

Champlain Valley CrossFit – Competition: Friday, October 20th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 3 sets of:

400m Run

15/12 Cals C2 Ski

400m Run

15/12 Cals C2 Bike

400m Run

15/12 Cals C2 Row

200m Recovery Walk

Hard but maintainable efforts.

2) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit.

3) Clean Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep.

4) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 60-70%

8 @ 65-75%

8 @ 70-80%

Load appropriately within the range based on how you feel.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

Load appropriately within the range based on how you feel.

6) 3 rounds AQAP:

21 Toes-to-bar

12 Dumbbell Thrusters 50/35

75 Double-unders

Scale as needed.

7) Front Rack Box Step-ups: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Use a box that puts your hip in line with your knee.

8) 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: Friday, October 20th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit.

2) Clean Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep.

3) 3 rounds AQAP:

21 Knees-to-armpits

12 Dumbbell Thrusters 35/25

50 Double-unders


Extra Work:

4) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip or Support.

5) Front Rack Box Step-ups: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Use a box that puts your hip in line with your knee.


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