Competition

Champlain Valley CrossFit – Competition: Monday, October 22nd, 2018

WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day, then two back-off sets.

3) Snatch Pull Off Riser (3-4″): 5 @ 105%, 5 @ 110%, 5 @ 115%

Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them.

4) Back Squat: 1 @ 80%, 5 @ 70%, 1 @ 82%, 5 @ 72%, 1 @ 84%, 5 @ 84%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Warm-up as needed. Rest 90-120 seconds between sets.

6) Sled Drag: 400m @ Bodyweight

Smooth and steady walk, not for time.

7) Reverse Hyper: 3 sets of 20

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


Session B:

1) 5 sets of: 5-10 Chest-to-bar Pull-ups + 2-5 Bar Muscle-ups

Pick a rep scheme you can maintain as an unbroken complex. Rest 2-3 minutes between sets.

2) Pausing False Grip Ring Pull-up: 5 sets of 3

Pause at the chest for 2-3 seconds each rep. Rest 2-3 minutes between sets. Add load as deemed fit.

3) Cable Wide Grip Lat Pull-Down: 4 sets of 15

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

4) AQAP:

21-15-9 Bar Facing Burpees

12-9-6 Squat Cleans 135/95


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

https://www.youtube.com/watch?v=rEfSdPz1WtA

Champlain Valley CrossFit – Competition: Saturday, October 20th, 2018

WOD:

1) Snatch:

2 sets of 3 @ 70%

3 sets of 2 @ 75%

4 sets of 1 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles.

2) Clean and Jerk:

2 sets of 3+1 @ 70%

3 sets of 2+1 @ 75%

4 sets of 1 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles.

3) Back Squat: 5 sets of 3 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Good Morning: 3 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible, but focus on positioning first and foremost.

5) Strict Press: 3 sets of 8

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

6) 3 rounds AQAP:

30 Calorie Row

20 Hang Power Cleans 135/95

10 Bar Facing Burpees

5 Rope Climbs 15ft

Scale as needed.

7) AQAP:

10-8-6-4-2 Thrusters 135/95

2-4-6-8-10 D-Ball Over the Shoulder 150/100

Scale as needed.


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

https://www.youtube.com/watch?v=YLuPyOd7em8

Champlain Valley CrossFit – Competition: Friday, October 19th, 2018

WOD:

Session A:

1) Top of the Knee Hang Muscle Snatch: 5 sets of 3

Use this as Warm-up. Build to a moderately heavy load, but not a max effort. Rest 90-120 seconds between sets.

2) Power Snatch: 5 sets of 3 @ 70%

Rest 2-3 minutes between sets. Drop and reset on the floor between each rep.

3) 5 Snatch Push Press + 1 Pause Overhead Squat: 5 sets @ 70% of Max Snatch

Rest 2-3 minutes between sets. Pause in the bottom for 3-5 seconds on the OHS.

4) Belt Squat Marching: 5 minutes

Use 30-40% of your bodyweight.


Session B:

1) Muscle-ups: 3-7 Reps Every 2:00 x 6 sets

Pick a rep count you can maintain in Unbroken Sets. If you don’t have a Muscle-up work on skills/drills/etc.

2) Paralette Push-ups: 4 sets of 15

Rest 2-3 minutes between sets. Focus on maximizing depth of the movement. Add load as able.

3) 5 rounds AQAP:

100ft Handstand Walk

50ft Hand-Over-Hand Sled Pull @ Bodyweight

Scale as needed.

4) AQAP:

50 Calories AB + 10 Calorie Ski

Rest 60 seconds

40 Calories AB + 20 Calorie Ski

Rest 60 seconds

30 Calorie AB + 30 Calorie Ski

Rest 60 seconds

20 Calorie AB + 40 Calorie Ski

Rest 60 seconds

10 Calorie AB + 50 Calorie Ski


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

Well Youtube is apparently not working as I type this, so no video for you guys today.

Champlain Valley CrossFit – Competition: Thursday, October 18th, 2018

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 skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.


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

Champlain Valley CrossFit – Competition: Wednesday, October 17th, 2018

WOD:

Session A:

1) 3 Cleans + Jerk: 4 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between each clean. Performed as a % of your C+J max.

2) Clean Pull: 4 sets of 3 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Reset on the floor between each rep. Performed as a % of your Clean max.

3) Front Squat: 5 sets of 4 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Hip Thrusts: 4 sets of 10

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

5) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as needed.


Session B:

1) 7 sets of: 5 Strict Handstand Push-ups + 5 Kipping Handstand Push-ups

Rest 2-3 minutes between sets. Build to a max deficit. If you can’t perform this without any deficit, scale reps appropriately.

2) Ring Dip Support: 7 sets of :30 ON/:30 OFF

Focus on holding a good position of external rotation.

3) Paralette L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

4) Every 6:00 x 5 sets:

20 Calories C2 Bike

20 Wall Balls 20/14

20 Toes-to-bar

20 Deadlifts 155/105

20 Box Jump Overs 24/20

Rotate order of movements each round. Keep track of time to complete each round.


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

https://www.youtube.com/watch?v=WSl4LBezzaY