Competition

Competition: Wednesday, July 17th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Bench Press: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. Don’t crush yourself, keep weights comfortable. 2) 60 minute EMOTM: 1 – 150-200m Run 2 – 10-15 Burpees 3 – 10-15 Calories Ski Erg 4 – 15 Kettlebell Swings 70/53 5 – 10-15 Calories Assault Bike 6 – 50m D-Ball Bear Carry 150/100 7 – 10-15 Calories Row 8 – 50m Dog Sled Push 135/90 + Sled 9 – 10-15 Calories Bike Erg 10 – 1 round of “Strict Cindy” Pick efforts you can maintain for all 6 cycles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://youtu.be/ljqra3BcqWMVideo can’t be loaded because JavaScript is disabled: Extreme Ownership | Jocko Willink | TEDxUniversityofNevada (https://youtu.be/ljqra3BcqWM)

Competition: Tuesday, July 16th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from the Muscle Snatch. Drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day. 2) AQAP: 500m Run 40 Wall Balls 20/14 30 Toes-to-bar 200m Run 30 Toes-to-bar 40 Wall balls 20/14 500m Run Scale as needed. 3) Dumbbell Farmers Carry: 400m @ 70/50 Heavy as possible (keep it under 10 minutes). Keep…

Competition: Monday, July 15th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Alternating Lateral Lunges We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. If you’re lacking the mobility for these use a mast…

Competition: Saturday, July 13th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch) Minute 2 – 2x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch) Minute 3 – 3x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit. 2) Low Hang Snatch High-Pull: 3 sets of 5 Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add…

Competition: Friday, July 12th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Halting Clean Deadlift + 1 Low Hang Muscle Clean + 2 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Halting Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Low Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Front Squat w/Bands: 7 sets of 3 Rest 2-3 minutes between sets. Moderate band tension. Build to a max loading. Add band tension from last week, goal is more…

Competition: Thursday, July 11th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a…

Competition: Wednesday, July 10th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 10 sets: 2 Banded Speed Bench @ 50% + Moderate Band Tension This is fixed weight for all 10 sets at the prescribed load. Goal is bar speed, there should be ideally no speed change or deceleration on the bar. Focus on an aggressive lockout. Add a little band tension from last week, keep the bar weight exactly the same. 2) Push Press: 8 sets of 4 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 1) “Rozendaal” – AQAP: 51 Wall Balls 30/20 Then…10 rounds of… 7 Deadlifts 225/155 200m Run 18 Push-ups Then… 51 Wall Balls 30/20 https://vimeo.com/283867052?fbclid=IwAR3go9n-d4Tx_ZXDKyhoPrg0kvmxoFJpKW5iefKvR6CjgluDq-fOWKHvBn4Video can’t be loaded because JavaScript is disabled: Eric Rozendaal Tribute (https://vimeo.com/283867052?fbclid=IwAR3go9n-d4Tx_ZXDKyhoPrg0kvmxoFJpKW5iefKvR6CjgluDq-fOWKHvBn4) We will be taking a break from our regularly scheduled programming today…

Competition: Tuesday, July 9th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session B: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Halting Snatch Deadlift 1 Low Hang Muscle Snatch + 1 Snatch Balance + 1 Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. Halt just below the knee for 2-3 seconds on the first rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Halting Snatch Pull + 1 Low Hang Snatch Pull + 1 Low Hang Power Snatch Continue to build loading from Part A. Halt just below the knee for 2-3 seconds on the first rep. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Low Hang Snatch Continue to build loading from Part B. 2) 7 sets of: 2-5 Strict Pull-ups…

Competition: Monday, July 8th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean) Minute 2 – 2x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean) Minute 3 – 3x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit. 2) Low Hang Clean High-Pull: 3 sets of 5 Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week. 3a) 0:00 – 10:00 – Every…

Competition: Saturday, July 6th, 2019

WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Squat Snatch + 2 Hang Power Snatch) Minute 2 – 2x (1 Squat Snatch + 2 Hang Power Snatch) Minute 3 – 3x (1 Squat Snatch + 2 Hang Power Snatch) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit. 2) Low Hang Snatch High-Pull: 3 sets of 5 Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week. 3) 5 rounds AQAP: 10 Front Rack Lunges 185/135 50ft Handstand Walk 250m Ski Erg Scale as needed. 4) AQAP: 400m Run 21 Ring Dips 12 Overhead Squats 135/95 200m Run…

Champlain Valley CrossFit 2019