Champlain Valley CrossFit – Fitness: Wednesday, January 23rd, 2019

*2019 Events Breakdown HERE

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

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Single Arm Dumbbell Push Press 35/25

5:00 – 6:00 – V-Ups

6:00 – 7:00 – Rest

Even…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Box Jump Overs 24/20

5:00 – 6:00 – Ball Slam 40/30

6:00 – 7:00 – Rest

Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed.


Extra Work:

2) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.


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

https://www.youtube.com/watch?v=mXOwB9Yikx4

Champlain Valley CrossFit – Fitness: Tuesday, January 22nd, 2019

*2019 Events Breakdown HERE

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

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

10 D-Ball Bear Hug Lunges +

10 Banded Pull Throughs

Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

10 Dumbbell Sumo Stance Romanian Deadlifts +

10-15 Abmat Sit-ups

Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading.

2) 10 minute AMRAP:

21/15 Calories Ski/Bike/Row/Run

21 Kettlebell Hang High-Pulls 53/35

21 Ring Rows


Extra Work:

3) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.


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

https://www.youtube.com/watch?v=7MNv4_rTkfU

Champlain Valley CrossFit – Fitness: Monday, January 21nd, 2019

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

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups

Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot is on the box. Perform all reps on 1 side before switching to the other. Reference 12/28/18 for loading.

2) 3 rounds AQAP:

24 Deadlifts 95/65

12 Burpees

6 Front Squat 95/65


Extra Work:

3) Hip Thrusts: 3 sets of 15

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=vPujtrae_WM

Champlain Valley CrossFit – Fitness: Saturday, January 19th, 2019

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

WOD:

1) 25 minute AMRAP:

24 Ball Slams 40/30

12 Burpees

6/side Slam Ball Bear Lunges 40/30

3 Rope Sit-to-stand


Extra Work:

2) Plate Pinches: 5 x Max Hold

Rest 60 seconds between sets. Pick a weight you can hold for at least 30 seconds to start.


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

https://www.youtube.com/watch?v=nI4MijQJ_No

Champlain Valley CrossFit – Fitness: Friday, January 18th, 2019

*Cleaning out the Cubbies HERE…TODAY!

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

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

5/side Split Kneeling Single Arm Dumbbell Press +

20-30 Mountain Climbers

Pick a weight that is difficult but you can maintain for all 7 sets. Whatever knee is down is the arm you press with. Mountain Climber reps are total, not per side. Goal is to get knee all the way to tricep/elbow area.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

5/side Single Arm Dumbbell Row +

30 seconds Double-under Practice

Pick a weight that is difficult but you can maintain for all 7 sets. Keep the rows nice and strict. If you have proficient Double-unders than perform 30 DU’s each round.

2) 12 minute AMRAP:

8 Dumbbell Front Squats 35/25

12 Ring Rows

16 Box Jump Overs 24/20

20 Wall Balls 14/8


Extra Work:

3) Single Leg Good Morning: 4 sets of 10/side

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


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

https://www.youtube.com/watch?v=rBdWblvWb9o