Competition

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

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 12 sets

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

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 12 sets

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

3) “19.4” – AQAP:

3 rounds of…

10 Power Snatch 95/65

12 Bar Facing Burpees

Rest 3 minutes after 3 rounds are complete…then…

3 rounds of…

10 Bar Muscle-ups

12 Bar Facing Burpees

Performed with a 12 minute time cap, so this is for time if you can complete it, otherwise, it’s an AMRAP.

4) Front Squat Clusters: 4 sets of 1.1.1.1

Start around 80% of your 1RM and build. Perform 4 reps each set, with a 10 second rest between each rep (rack the bar between each rep and rest 10 seconds).

5) Back Rack Reverse Lunges: 4 sets of 4/side

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

6) Reverse Hyper: 3 sets of 20

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


Session B:

1) Row – 10 sets of:

500m Hard

250m Easy

Consistent paces through the 10 sets. No rest anywhere. Ideally spend 10 minutes or so on the rower to warm-up before you start this.


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

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

Champlain Valley CrossFit – Competition: Thursday, March 14th, 2019

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 – Push/Pull/Trunk – TBA

– Sport/Competition – Snatch/Clean and Jerk – TBA


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

Champlain Valley CrossFit – Competition: Wednesday, March 13th, 2019

WOD:

1) Every 1:30 x 10 sets: 3-10 Kipping Paralette Handstand Push-ups

You choose the deficit and the rep count.

2) 4 sets of:

8 Strict Press +

30 second Bottom of Push-up Hold

Rest 2-3 minutes between sets. Hold should be done just off the ground.

3) Every 3:00 x 5 sets:

3 Squat Cleans +

3 Thrusters +

3 Push Jerk

Build as heavy as deemed fit. Reference last week for loading.

4) 40 minute EMOTM:

1 – 10-20 Calorie Row

2 – 5-10 Strict Toes-to-bar

3 – 10-20 Calories C2 Bike

4 – 5 Dumbbell Squat Clean Thrusters 50/35

Pick output you can maintain for all 10 rounds. Work hard, but don’t crush yourself.


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

Champlain Valley CrossFit – Competition: Tuesday, March 12th, 2019

WOD:

Session A:

1) Every 3:00 x 5 sets

15 Burpees +

15 Chest-to-bar Pull-ups

Scale as needed so the Pull-ups are done Unbroken. Goal is fast, but maintainable paces with absolute minimum transition time.

2) Neutral Fat Grip Strict Pull-up: 5 sets of 6

Rest 2-3 minutes between sets. Load as deemed fit.

3) Run – 10 sets of:

200m Hard

100m Walk

No passive rest anywhere. Push the 200m’s Hard, but at a consistent pace.

4) Cable Flat Bar Upright Rows: 3 sets of 30

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


Session B:

1) 5 sets of:

2 Snatch Pulls +

1 Snatch +

1 Hang Snatch

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

2) 5 sets of:

2 Clean Pulls +

1 Clean +

1 Hang Clean +

1 Jerk

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

3) 21-18-15-12-9-6-3 – AQAP:

Hang Power Snatch 75/55

Calories Ski Erg

Scale as needed.


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

https://www.youtube.com/watch?v=3vlkcqdL784

Champlain Valley CrossFit – Competition: Monday, March 11th, 2019

WOD:

Session A:

1) Assault Bike – 3 sets of:

50 Calories @ Bodyweight Wattage

40 Calories @ Bodyweight + 60/40 Watts

30 Calories @ Bodyweight + 120/80 Watts

20 Calories @ Bodyweight + 180/120 Watts

10 Calories @ Bodyweight + 240/160 Watts

No rest between sets. 


Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Front Squat +

1 Pause Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

2) 5 sets of:

1 Pause Back Squat +

1 Back Squat +

1 Pause Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

3) 4 rounds AQAP:

75 Double-unders

25 Kettlebell Swings 70/53

Goal is unbroken everything.

4) Single Leg Kettlebell Deadlift: 3 sets of 15/side

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

5) D-Ball Bear Hug Front Foot Elevated Reverse Lunge: 3 sets of 12/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other.

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=yPhy88IG-BQ