Champlain Valley CrossFit – Competition: Wednesday, January 9th, 2019

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

**Be aware we’re making a programming shift on the competition programming. We just worked through a traditional 12 week Olympic Lifting cycle. We will be moving away from percentage work, as well as moving towards more CrossFit Olympic work, with an emphasis on Battery Work and Barbell cycling. You can also expect to see a little uptick in gymnastics work moving forward. This structure will stay in place for the next 12-16 weeks until it warms up and we can get outside.

WOD:

Session A:

1) Pause Bench Press: 5 sets of 5

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

2) Every 2:00 x 7 sets: 7 T+G Power Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit. Goal here is true Touch-and-Go, no pausing anywhere.

3) 5 rounds AQAP:

50ft Handstand Walk

100ft Dumbbell Farmers Carry 100/70

Scale as needed.

4) Cable Triangle Tricep Press Down: 3 sets of 30

Rest 90-120 seconds between sets.

5) Dumbbell Romanian Deadlifts: 3 sets of 20

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

6) Sumo Stance Good Morning: 3 sets of 10

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


Session B:

1) 40 minute EMOTM:

Minute 1 – 10-20 Calories C2 Ski Erg

Minute 2 – 15 Kettlebell Swings 70/53

Minute 3 – 10-20 Calorie C2 Row Erg

Minute 4 – 10 Burpee Box Jump Overs 24/20 

Scale as needed for consistency across all 10 rounds.


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

https://www.youtube.com/watch?v=_V8ce7sPG9c

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