Competition

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 – Competition: Tuesday, January 22nd, 2019

*2019 Events Breakdown HERE

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

WOD:

Session A:

1) Every 3:00 x 7 sets: 3 Legless Rope Climbs 15ft

Scale as needed. Goal for these should be to do them as fast as possible, maximizing both intensity and rest time.

2) 3 rounds AQAP:

21/15 Calories Row

21 Hang Power Cleans 135/95

21 Chest-to-bar Pull-ups

Scale as needed.

3) Fat Neutral Grip Bodyweight Row w/Pause: 7 sets of 5

Rest 90-120 seconds between sets. Add load as deemed fit. Pause at the chest for 2-3 seconds. Use a ring strap to hook the Fat Neutral grip to and hang it off a Pull-up Bar. Feet should be on a 20″ box.

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.

5) Upright Barbell Row: 100 reps @ 45/35

Perform this with hands touching and pulling all the way to the chin. Not for time, for quality, keep it strict. Break-up into sets as needed.


Session B:

1) Snatch Warm-up – 2 sets of:

5 Muscle Snatch

5 Snatch Balance

5 Sotts Press

Use a warm-up load. Not for time, for quality.

2) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

3) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean +

Jerk

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

4) Every 4:00 x 8 sets:

50 Heavy Rope Double-unders

500m Ski Erg


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 – Competition: Monday, January 21st, 2019

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

WOD:

Session A:

1) Run – 10 sets of:

200m Hard

400 Easy

Work for consistent paces across the respective efforts.


Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Tempo Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

2) 5 sets of:

1 Pause Back Squat +

1 Tempo Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

3) 3 rounds AQAP:

24 Deadlifts 185/135

12 Bar Facing Burpees

6 Front Squat 185/135

Scale as needed.

4) Kettlebell Suitcase Lunge: 4 sets of 10/side

Ret 90-120 seconds between sets. Perform all reps on 1 leg before switching legs and side you’re holding the Kettlebell on.

5) Hip Thrusts: 3 sets of 15

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

6) 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

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

Champlain Valley CrossFit – Competition: Saturday, January 19th, 2019

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

WOD:

1) Paralette Handstand Push-ups: “X” Reps Every 1:30 x 7 sets

You choose the deficit, kipping or strict, and number of reps. Pick something you can stay consistent with across the 7 sets.

2) 3 sets of:

8 Dead Stop Strict Press +

40 second Handstand Hold

Rest 2-3 minutes between sets. Pause at the front rack on each rep. Build as heavy as deemed fit.

3) Push-up on Dumbbells: 100 for time

Keep track of time and sets to complete. No sets smaller than 5 reps.

4) AQAP:

10-8-6-4-2 Clean and Jerks 225/155

4-8-12-16-20 Calories Assault Bike

Scale as needed.

5) 3 rounds AQAP:

500m Row

25 Chest-to-bar Pull-ups

15 Alternating Dumbbell Snatch 70/50

Scale as needed.

6) 4 rounds AQAP:

25 Burpees

50 Double-unders

Scale as needed.


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

https://www.youtube.com/watch?v=nI4MijQJ_No

Champlain Valley CrossFit – Competition: Friday, January 18th, 2019

*Cleaning out the Cubbies HERE…TODAY!

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

WOD:

Session A:

1) Every 1:00 x 12 sets: 1 Halting Snatch

Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat.

2) Every 1:00 x 12 sets: 1 Halting Clean

Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat.

3) 5 sets of:

3 Front Squats +

2 Jerks

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Back Squat: 2 sets of 20 @ 50-70%

Rest 3-5 minutes between sets. Moderate load, don’t crush yourself, but make yourself work a bit.

5) 20 minute AMRAP:

4 Muscle-ups

8 Dumbbell Squat Cleans 50/35

16 Box Jump Overs 24/20

32 Wall Balls 20/14


Extra Work:

1) 4 rounds AQAP:

5 Rope Climbs 15ft

500m Ski Erg

Scale as needed.

2) Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Dumbbell Alternating Curls: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Run: 6 x 800m

Rest 3 minutes between sets. Hard, but maintainable paces.


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

https://www.youtube.com/watch?v=rBdWblvWb9o