Champlain Valley CrossFit – Fitness: Tuesday, September 25th, 2018

WOD:

1) Every 3:00 x 7 sets:

10 Double Kettlebell Deadlifts +

10 Box Jumps +

10 Kettlebell Goblet Good Mornings

You pick load, heights, etc. that you can maintain for all 7 sets. This is not for time, but move with intent between each movement, then rest the remainder of the 3 minute window.

2) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Ring Rows

12 Dumbbell Thrusters 25/15


Extra Work:

3) Kroc Row: 4 sets of 15/side

Rest 2-3 minutes 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=Raou7ZCMBoQ

Champlain Valley CrossFit – Competition: Tuesday, September 25th, 2018

WOD:

Session A:

1) Assault Bike:

A) 5:00 Easy Warm-up

B) Every 1:00 x 10 sets – 5/4 Calorie Sprint

C) 4 x 20/14 Cals @ Just Legs + 20/14 Cals @ Just Arms + 20/14 Cals @ Both – All @ Moderate Pace. No rest between rounds.

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE


Session B:

1) Bench Press:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

2) Kroc Row: 4 sets of 15/side

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

3) Banded Push-ups: 4 sets of 15

Rest 2-3 minutes between sets. You choose the appropriate band tension.

4) Close Grip Chin-up: 4 sets of 12

Rest 2-3 minutes between sets. Add load as deemed fit.

5) Dumbbell Floor Press: 3 sets of 30

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

6) Wide Grip Cable Lat Pull Down: 3 sets of 30

Rest 2-3 minutes between sets Heavy as possible.

7) Every 6:00 x 4 sets:

21 Burpees

15 Dumbbell Thrusters 50/35

9 D-Ball Over the Shoulder 100/70

Keep track of time to complete each set.


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

https://www.youtube.com/watch?v=Raou7ZCMBoQ

Champlain Valley CrossFit – Sport: Tuesday, September 25th, 2018

WOD:

1) Every 1:30 x 7 sets:

Snatch High-Pull +

Hi-Hang Muscle Snatch +

Low Hang Muscle Snatch +

Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

Clean High-Pull +

Hi-Hang Muscle Clean +

Low Hang Muscle Clean +

Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) 10 minute AMRAP:

50 Double-unders

15 Pull-ups

12 Dumbbell Thrusters 50/35


Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) Kroc Row: 4 sets of 15/side

Rest 2-3 minutes 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=Raou7ZCMBoQ

Champlain Valley CrossFit – Sport: Monday, September 24th, 2018

WOD:

1) Front Squat: 6-4-4-3-3 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30

Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other.

3) AQAP:

800m Run

50 Bar Facing Burpees

30 Hang Power Cleans 135/95


Extra Work:

4) Swiss Ball Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets.

5) Run:

A) 1 mile Warm-up

B) 4 x 100m Sprint – 2 minutes Rest

C) 3 sets of – 3 x 300m @ 85-95% – Rest 2:00 – Rest 5:00 Between sets

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE


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

https://www.youtube.com/watch?v=Iaca00d-BVs

Champlain Valley CrossFit – Fitness: Monday, September 24th, 2018

WOD:

1) Front Squat: 6-4-4-3-3 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30

Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other.

3) AQAP:

800m Run

40 Burpees

30 D-Ball Over the Shoulder 70/50


Extra Work:

4) Swiss Ball Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets.


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

https://www.youtube.com/watch?v=Iaca00d-BVs