Competition

Champlain Valley CrossFit – Competition: Tuesday, February 19th, 2019

*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

***New Squat Cycle HERE

****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

Session A:

1) Death By Ring Muscle-up:

1 Rep the first minute, 2 the second, and so on until you can’t complete the a-lotted reps in the minute. If you can’t get through the round of 6, rest 5 minutes and repeat this.

2) Supinated Bar Row: 4 sets of 8

Rest 2-3 minutes between sets. Feet on 20″ box. Add loading as deemed fit.

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

Rest 90-120 seconds between sets.

4) Row: 10 x 50 Calories

Rest 90 seconds between intervals. Goal is fastest consistent pace.


Session B:

1) Heavy Set for Day + 3 sets @ 80-90%:

1 Snatch +

1 Overhead Squat +

1 Low Hang Snatch +

1 Overhead Squat +

1 Hang Snatch +

1 Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build to a heavy set for the day, then 3 back-off sets at 80-90%. All reps are full Squat. Don’t spend more than 20 minutes or so on this.

2) Heavy Set for Day + 3 sets @ 80-90%:

1 Clean +

1 Jerk +

1 Low Hang Clean +

1 Jerk +

1 Hang Clean +

1 Jerk

Warm-up as needed. Start around 60% of your 1RM. Build to a heavy set for the day, then 3 back-off sets at 80-90%. All reps are full Squat. Don’t spend more than 20 minutes or so on this.

3) AQAP:

20-18-16…6-4-2 Toes-to-bar

10-9-8…3-2-1 Hang Squat Clean Thrusters 95/65

Scale as needed.


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

https://www.youtube.com/watch?v=vnEf8z1aZns

Champlain Valley CrossFit – Competition: Monday, February 18th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

Session A:

1) Run – 8 sets of:

200m Easy

200m Moderate

200m Hard

No rest anywhere, this should be a continuous piece covering 4,800m.

Session B:

1) 5 sets of:

2 Pause Front Squats +

2 Front Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

2) 5 sets of:

2 Pause Back Squats +

2 Back Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

3) AQAP:

21 Squat Cleans 135/95

100 Double-unders

21 Front Squats 135/95

100 Double-unders

21 Power Cleans 135/95

Scale as needed.

4) Hip Thrusts: 4 sets of 10

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

5) Dumbbell Stiff Leg Deadlift: 3 sets of 30

Rest 90-120 seconds between sets. Focus on position over loading.

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=QK2CMPsDa1g

Champlain Valley CrossFit – Competition: Saturday, February 16th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1) 7 minute Up Ladder:

7 Strict Handstand Push-ups

Every 7 reps add a 10lb plate on each side to start building a deficit.

2) Every 1:30 Until Failure:

7 Deadlifts 185/135

5 Hang Power Cleans 185/135

3 Shoulder-to-Overhead 185/135

Every round at 10/5 until you’re no longer able to complete the work in the minute.

3) AQAP:

50 Wall Balls 20/14

5 Legless Rope Climbs 15ft

150 Double-unders

25 Burpee Box Jump Overs 24/20

75 Chest-to-bar Pull-ups

50 Wall Balls 20/14


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

https://www.youtube.com/watch?v=G_3kJy-_CiA

Champlain Valley CrossFit – Competition: Friday, February 15th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

Session A:

1) Every 1:00 x 12 sets: 1 Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:00 x 12 sets: 1 Low Hang Clean

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 5 sets of:

3 Front Squats +

1 Jerk

Warm-up as needed. Build to a heavy set for the day. Rest 2-3 minutes between sets.

4) Back Squat – 5 sets for Max Reps:

:20 Back Squats 225/155

1:40 Rest

Scale loading as needed to something you can move up and down without having to pause. Make sure you setup and take the bar from the rack in a manner so that you are starting to squat at go, not starting to take the bar out of the rack at go.

5) 15 minute AMRAP:

15 Overhead Squats 75/55

12 Power Snatch 75/55

9 Toes-to-bar


Session B:

1) “Death By” – Strict Pull-up:

Perform one rep the first minute, two the second minute, and so on. Every repetition must end at the bottom of the movement lowering all the way down. Meaning, no doing singles and dropping from the top every rep.

2) Hand-Over-Hand Sled Pull: 6 x 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

3) Run – 4 sets of:

800m

Rest 2 minutes

400m 

Rest 1 minute

200m

Rest 30 seconds

Work for consistency across each distance and round.


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

https://www.youtube.com/watch?v=m47Mcc2O3lk

Champlain Valley CrossFit – Competitors: Thursday, February 14th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

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.

* Movements for Friday…

– Fitness – Functional Strength Work – Ball Slams + Ball Squats + Knees-up – Sport/Competition – Snatch/Clean + Jerk – Overhead Squat + Power Snatch + Toes-to-bar


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