Champlain Valley CrossFit – Fitness: Monday, May 21st, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

3) 5 rounds for Max Reps:

40 seconds Heavy Rope Single-unders

20 seconds Rest

40 seconds Kettlebell High-Pulls 53/35

20 seconds Rest


Extra Work:

4) Cable Pull Throughs: 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

Champlain Valley CrossFit – Fitness: Saturday, May 19th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) 4 rounds AQAP:

800m Run

30 Wall Balls 14/8

20 Knees-up


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb. If you have them perform an EMOTM.


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

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

Champlain Valley CrossFit – Fitness: Friday, May 18th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) 20 minute EMOTM:

1 – 5 Close Grip Bench Press

2 – 10-15 V-Ups

3 – 5/side Kettlebell Upright Row

4 – 15 Band Pull-Aparts

Warm-up as needed. Reference last for Bench loading. Build as heavy as deemed fit. For movements 2-4 pick reps/weights you can maintain for all 5 cycles.

2) AQAP:

100 Burpee Box Jump Overs 24/20


Extra Work:

3) Single Leg Kettlebell Deadlift: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 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=n8q76k6bV4Y

Where it all started!

 

Champlain Valley CrossFit – Fitness: Thursday, May 17th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1a) 20 minute EMOTM:

Odd –  Monostructural Conditioning

Even – Gymnastics/Skill

2a) 20 minute EMOTM:

Even –  Non-Monostructural Conditioning

Odd – 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 – Upper Body Push/Pull + Trunk – Burpee Box Jump Overs

– Sport/Competition – Clean + Jerk – Burpee Box Jump Overs


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

Champlain Valley CrossFit – Fitness: Wednesday, May 16th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) 8 sets of:

2:00 Ski/Bike/Row/Run

:40 seconds Max Ring Rows/:20 seconds Rest

:40 seconds Max Push-ups/:20 seconds Rest

:40 seconds Max Kettlebell Swings 35/26/:20 seconds Rest


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=fXfFtqYgRhQ