Competition

Champlain Valley CrossFit – Competition: Wednesday, September 19th, 2018

WOD:

Session A:

1) Ski Erg: 10 x 400m @ 85% – Rest 2:00

Perform this on the wattage setting and use that to pace appropriately. Pace Calculator HERE

Distance references if you are changing modalities HERE


Session B:

1) Deadlift:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Every :45 x 15 sets: 1 Power Snatch @ 60-80%

Keep the weights light and snappy, don’t lift anything that feels heavy.

3) Every :45 x 15 sets: 1 Power Clean + Push Jerk @ 60-80%

Keep the weights light and snappy, don’t lift anything that feels heavy.

4) Sumo Deadlift: 3 sets of 20

Rest 2-3 minutes between sets. Set dead on the ground each rep.

5) Cable Pull Throughs: 100 Reps

Pick a weight you can perform 40-50 reps to start.

6) Abmat Sit-ups: 100 Reps

Keep track of time and sets to complete.

7) Sled Drag: 6 x 50m

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


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

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

Champlain Valley CrossFit – Competition: Tuesday, September 18th, 2018

WOD:

Session A:

1) Row: 10k (2K @ 60%, 2K @ 65%, 2K @ 70%, 2k @ 75%, 2K @ 80%)

Perform this on the wattage setting and use that to pace appropriately. Pace Calculator HERE

Distance references if you are changing modalities HERE


Session B:

1) Bench Press:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 2-3 minutes between sets. HEAVY. Use a weight you can do strict for 5-6 reps, and then use your full body to get the last couple of reps.

3) Incline Bench Press: 3 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

4) Cable Neutral Grip Row: 3 sets of 12.12.12

Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps.

5) Banded Tricep Press Down: 100 Reps

Use a tension you can perform 30-40 reps to start with.

6) Ring Row: 100 Reps

Use a position you can perform 30-40 reps to start with.

7) Every 6:00 x 3 sets:

20 Bar Facing Burpees

20 Kettlebell Swings 70/53

20 Wall Balls 20/14

Rotate start order each round.


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

https://www.youtube.com/watch?v=cu-7WSjaVyU

Champlain Valley CrossFit – Competition: Monday, September 17th, 2018

WOD:

Session A:

1) Run:

A) 800m Easy

B) 2 sets of  – Every 1:00 x 4 sets 25m Sprint – Rest 3:00 between sets

C) Every 2:00 x 12 sets – 200m Run @ 70%, 75%, 80%, 85% (Rotate for 3 Waves)

For for consistent paces/efforts across each respective piece.

Distance references if you are changing modalities HERE


Session B:

1) Back Squat:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Front Rack Walking Lunge: 6 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible.

3) Hip Extension w/Barbell Behind Neck: 3 sets of 20

Rest 2-3 minutes between sets. Add load as deemed fit.

4) Jumping Air Squat: 1 Rep Every 5 seconds x 10 minutes

The goal of this is to get a solid jump, but not a max effort. A jump you can maintain for all 120 reps.

5) Russian Twists w/Medball: 3 sets of 20

Rest 90-120 seconds between sets. Going each direction counts as a rep.

6) Sled Drag: 6 x 50m

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

7) 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=0UxejWQuVuE

Champlain Valley CrossFit – Competition: Saturday, September 15th, 2018

WOD:

Session A:

1) True Form/Air Runner:

A) 4:00 Warm-up

B) 5-10 minutes Agility Ladder Work

C) 3 x 100m Run Hard – Rest 2:00

D) 4 x 50om @ 80%/500m Easy – Rest 2:00

Work for maintainable efforts across each respective piece.

Distance references if you are changing modalities HERE


Session B:

1) Strict Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Rope Pull-ups: 4 sets of 6

Rest 2-3 minutes between sets. Add load as deemed fit.

3) Seated Dumbbell Arnold Press: 4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

4) Strict Muscle-up: 10 minute EMOTM

Pick a rep count you can maintain. If you don’t have these perform a progression, do not do Kipping Muscle-ups.

5) Cable Triangle Press Downs: 100 Reps

Pick a weight you can perform 40-50 reps to start.

6) Close Grip Barbell Upright Rows: 100 Reps @ 65/45

Break-up as needed. Focus on positioning over speed.


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

https://www.youtube.com/watch?v=umm1T5_ptaQ&t=7s

Champlain Valley CrossFit – Competition: Friday, September 14th, 2018

WOD:

Session A:

1) Assault Bike:

A) 50/35 Calories Easy

B) 10 x 10/7 Calories @ 60%/Rest :30

C) 10 x 10/7 Calories @ 70%/Rest :45

D) 10 x 10/7 Calories @ 80%/Rest 1:00

Work for consistent paces/times/efforts within each respective piece.

Distance references if you are changing modalities HERE


Session B:

1) Front Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Double Kettlebell Overhead Box Step-ups: 4 sets of 8/side

Rest 2-3 minutes between sets. Alternate legs each rep. Use a box that puts your knee and hip in line when stepping up.

3) Sandbag Squats: 3 sets of 20

Rest 2-3 minutes between sets. Use a D-Ball if the Sandbags are too heavy.

4) Banded Leg Extension: 100 Reps

Break-up as needed. Sit on a bench, band tied around pull-up rig, put feet in band and go.

5) Tuck Crunches: 100 Reps

Keep track of time and number of sets to complete.

6) Dog Sled Push: 400m @ 75%

Smooth and steady walk. Scale load as needed.

7) 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=Dsphi5ncOgw