Champlain Valley CrossFit – Fitness: Tuesday, September 25th, 2018

WOD:

1) Every 3:00 x 7 sets:

10 Double Kettlebell Deadlifts +

10 Box Jumps +

10 Kettlebell Goblet Good Mornings

You pick load, heights, etc. that you can maintain for all 7 sets. This is not for time, but move with intent between each movement, then rest the remainder of the 3 minute window.

2) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Ring Rows

12 Dumbbell Thrusters 25/15


Extra Work:

3) Kroc Row: 4 sets of 15/side

Rest 2-3 minutes 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=Raou7ZCMBoQ

Champlain Valley CrossFit – Fitness: Monday, September 24th, 2018

WOD:

1) Front Squat: 6-4-4-3-3 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30

Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other.

3) AQAP:

800m Run

40 Burpees

30 D-Ball Over the Shoulder 70/50


Extra Work:

4) Swiss Ball Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets.


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

https://www.youtube.com/watch?v=Iaca00d-BVs

Champlain Valley CrossFit – Fitness: Saturday, September 22nd, 2018

WOD:

1) 30 minute AMRAP:

5 Deadlifts 135/95

13 Push-ups

9 Box Jumps 24/20


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.


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

https://www.youtube.com/watch?v=BiieXKV1BQU

Champlain Valley CrossFit – Fitness: Friday, September 21st, 2018

WOD:

1) 21 minute EMOTM:

1 – 50m Double Kettlebell Overhead Carry

2 – 10 Bent Over Double Kettlebell Rows

3 – 20-30 second Hollow Hold

Pick weights, times, etc. that you can maintain for all 7 cycles.

2) AQAP:

3 rounds of…

200m Run

10 D-Ball Over the Shoulder 70/50

Into

2 rounds of…

400m Run

15 Thrusters 45/35


Extra Work:

3) Sandbag Carry: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.


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

https://www.youtube.com/watch?v=5o9FEI3ue3Y

Champlain Valley CrossFit – Fitness: Thursday, September 20th, 2018

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 – Run + D-Ball + Thruster

– Sport/Competition – Snatch/Clean and Jerk – Run + D-Ball + Thruster


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