Competition

Competition: Thursday, September 19th, 2019

*1st Annual CVCF Team Intramural Open HERE CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post In the Gym 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…

Competition: Wednesday, September 18th, 2019

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 10 T+G Push Jerk Start at a moderate weight. Build as heavy as deemed fit. Perform from the floor. No stopping at the shoulder and no more than a brief pause overhead. 2) 3 sets of 3 rounds of: 15 Alternating Dumbbell Snatch 50/35 12 Toes-to-bar 9 Calories Rowed Rest 3 minutes between sets. Goal is maintainable paces across each round and each set. 3) 5 rounds @ 80-90%: 15/12 Calories C2 Bike 15 Dumbbell Front Rack Lunges 50/35 15 Dumbbell Hang Power Cleans 50/35 Scale as needed. Movements should be done most if not entirely unbroken. 4) Front Rack Hold: 10 x :30 ON/:30 OFF @ 100 of 1RM Front Squat Scale loading as needed. 5) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. 6) Sled Drag: 6 x 50m…

Competition: Tuesday, September 17th, 2019

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Snatch High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Hang Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) 9 minute AMRAP: 30 Deadlifts 155/105 30 Push-ups 30 Deadlifts 225/155 30 Strict Handstand Push-ups 30…

Competition: Monday, September 16th, 2019

WOD: Session A: 1) Every 3:00 x 7 sets: 10 T+G Power Clean Start at a moderate weight and build as heavy as deemed fit. Goal here is true barbell cycling, no stopping at the shoulder, hang, or floor. 2) Every 3:00 x 7 sets: 3 Banded Back Squats @ 40% of 1RM + Band Tension + 5 Air Squat to Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing…

Competition: Saturday, September 14th, 2019

WOD: 1) AQAP: 25-20-15-10-5 Calories Ski Erg 5-4-3-2-1 Squat Clean Thrusters 225/155 Scale as needed. 2) 3 rounds AQAP: 10 Burpee Muscle-ups 10/side Single Arm Dumbbell Overhead Squat 100/70 Scale as needed. 3) AQAP: 150-100-50ft Handstand Walk 50-35-20 Kettlebell Swings 70/53 Scale as needed. 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Competition: Friday, September 13th, 2019

WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. This should be done as written. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean and Jerk Continue to build loading from Part B. Go heavy if you’re feeling good. 2) Front Squat: 3 sets of 10 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Back Squat: 3 sets of 10 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 5) Reverse Hyper: 3 sets of 20 Rest…

Competition: Thursday, September 12th, 2019

CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post In the Gym 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…

Competition: Wednesday, September 11th, 2019

WOD: 1) Bench Press: 5 sets of 10 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Single Arm Dumbbell Push Press: 3 sets of 15/side Rest 90 seconds between sides. Build as heavy as deemed fit. 3) 40 minute EMOTM: 1 – 10-20 Calories Row 2 – 5-10 Strict Handstand Push-ups 3 – 10-20 Calories Assault Bike 4 – 6-10 Dumbbell Box Step-Overs 70/50 @ 24/20 Pick reps/output that 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=T9eBroSQ6ugVideo can’t be loaded because JavaScript is disabled: 9/11: 15 years later (https://www.youtube.com/watch?v=T9eBroSQ6ug) Always remember. Thank you to everyone who serves our country.

Competition: Tuesday, September 10th, 2019

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start around 50% of your 1RM. Reset on the floor between each rep. Use this as warm-up/positional work. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from Part B. 2) 3 rounds AQAP: 100 Double-unders 20 Alternating Overhead Lunges 115/75 10 Power Snatch 115/75 Scale as needed. 3) Every 1:30 x 10 sets: Odd – 5-10 Strict Pull-ups Even – 15-20 Ring Rows Pick a rep scheme that you can maintain unbroken for all 5 sets of each movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=JdRC3vqKehQVideo can’t…

Competition: Monday, September 9th, 2019

WOD: Session A: 1) Every 3:00 x 7 sets: 3 Pause Back Squats @ 60% of 1RM + 10 Jumping Medball Squats + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 10 Jumping Medball Squats, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). For the Jumping…

Champlain Valley CrossFit 2019