Champlain Valley CrossFit – Fitness: Thursday, November 15th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

1) 40 minute EMOTM:

Minute 1 –  Monostructural Conditioning

Minute 2 – Gymnastics/Skill

Minute 3 –  Non-Monostructural Conditioning

Minute 4 – Barbell

Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

* Movements for Friday…

– Fitness – Bench Press + Utility + Trunk – D-Ball Over the Shoulder + Knees-up

– Sport/Competition – Snatch/Clean and Jerk – Squat Clean + Toes-to-bar


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

Champlain Valley CrossFit – Fitness: Wednesday, November 14th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Push Press +

5/side Single Arm Dumbbell Split Kneeling Press

Perform the movements back-to-back, then rest. Build the Push Press as deemed fit, pick a challenging, but maintainable weight for the Split Kneeling Press.

1b) 10:00 – 18:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Push-ups

2 minute Rest after this piece.

1c) 20:00 -30:00 – Every 2:00 x 5 sets:

5-10 Strict Pull-ups +

5/side Single Arm Dumbbell Upright Row

Perform the movements back-to-back, then rest. Pick, weights, reps, assistance, etc. that you can maintain for all 5 sets.

1d) 30:00 – 38:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Box Jump Overs 24/20


Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.


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

https://www.youtube.com/watch?v=lE_z2wvC4oI

Champlain Valley CrossFit – Fitness: Tuesday, November 13th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 7 Double Kettlebell Sumo Stance Deadlifts

2 – 50ft/side Dumbbell Front Rack/Farmers Carry

3 – 40 seconds Ski/Bike/Row/Run

Pick Kettlebell weights you can maintain for all 7 sets. Use a loading that is moderate so you can focus on positioning over load. For the carry, you should have a heavy Dumbbell in the Farmers position and a lighter one at the Front Rack, switch after 50ft. Machine hit a moderate, maintainable effort.

2) 12 minute AMRAP:

10 Deadlifts 95/65

20 Abmat Sit-ups

30 Air Squats


Extra Work:

3) Kettlebell Windmill: 4 sets of 10/side

Rest 90-120 seconds between sets. Start light. 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=hc0Ah_xfR-c

Champlain Valley CrossFit – Fitness: Monday, November 12th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats

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

1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Back Squats

Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 7/side Alternating Dumbbell Goblet Lunge

Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. Athletes choice to step forward or backwards.

2) 5 minute AMRAP:

100 Heavy Rope Single-unders

50 Kettlebell Hang High-Pulls 70/53

Max Burpees


Extra Work:

3) Narrow Stance Good Morning: 5 set of 10

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


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

https://www.youtube.com/watch?v=jdywpyR68mA

Champlain Valley CrossFit – Fitness: Saturday, November 10th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 30 minute AMRAP:

30 Calories Ski/Bike/Row/Run

15 Knees-up

10 D-Ball Over the Shoulder 70/50


Extra Work:

2) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning, no load needed. Perform all reps on 1 leg 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=NVWNSfsfm_s