Champlain Valley CrossFit – Fitness: Thursday, January 18th, 2018

WOD:

1) 40 minute EMOTM:

Minutes 1-10 –  Monostructural Conditioning

Minutes 11-20 – Gymnastics/Skill

Minutes 21-30 –  Non-Monostructural Conditioning

Minutes 31-40 – 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 – Deadlifts + Single Leg Work – D-Ball Over Shoulder + Wall Ball

– Sport/Competition – Clean + Jerk – Clean and Jerk + Wall Ball


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

Champlain Valley CrossFit – Fitness: Wednesday, January 17th, 2017

WOD:

1) Every 5:00 x 8 sets:

Odd – 2 minutes Ski/Bike/Row/Run + 20 Shoulder-to-Overhead 65/45 + 10 Burpees

Even – 2 minutes Ski/Bike/Row/Run + 15 Knees-up + 25 Kettlebell Swings 35/26

Scale as needed, changing loads/reps so that each block takes you no longer than 4 minutes. Proper scaling should get you at least 1 minute of rest.


Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.


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

Champlain Valley CrossFit – Fitness: Tuesday, January 16th, 2018

WOD:

1) Every 1:30 x 7 sets: 10 Lateral Hurdle Hops + 100ft Farmer’s Carry

Lateral Hurdle Hops should be done bounding. Work as high as possible. Farmers Carry work as heavy as possible, Kettlebells, Dumbbells, Handles, whatever you want.

2) Every 1:30 x 7 sets: 5 D-Ball Squats + 30 seconds D-Ball Hold

All movements performed in a Bear Hug Position. Build as heavy as deemed fit.

3) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Ball Slams 40/30

12 Ring Rows


Extra Work:

4) Seated Lat Pull-Down: 4 sets of 12

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


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

Champlain Valley CrossFit – Fitness: Monday, January 15th, 2018

WOD:

1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole.

2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets

Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit.

3) 3 rounds for Max Reps:

1:30 Calories Ski/Bike/Row

1:00 Air Squats

:30 Sumo Deadlift High-pulls 65/45

1:00 Rest

This is a 3 minute Round, followed by 1 minute Rest.


Extra Work:

4) Good Morning: 3 sets of 15

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

Champlain Valley CrossFit – Fitness: Saturday, January 13th, 2018

WOD:

1) 20 minute Up Ladder:

2 Rope Sit-to-stand

5 Ball Slams 40/30

10 Wall Balls 14/8

Workout goes 2+5+10, 4+10+20, 6+15+30, and so on until 20 minutes is up.


Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if deemed appropriate.


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