Champlain Valley CrossFit – Sport: Thursday, March 23rd, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 40 minute EMOTM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 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.


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

Champlain Valley CrossFit – Sport: Wednesday, March 22nd, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 21 minute EMOTM:

Station 1 – 5 Bench Press

Station 2 – 5-10 Strict Pull-up/Ring Row

Station 3 – 20-40 second D-Ball Bear Hug Hold

For the Bench Press start around 60% of your 1RM and climb as deemed fit. For the Pull-ups and D-Ball hold pick output/weight you can maintain for all 7 rounds.

2) 12 minute AMRAP:

15 Box Jumps 24/20

12 Deadlifts 155/105

9 Toes-to-bar


Extra Work:

3) Kettlebell Windmill: 4 sets of 10/side

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

4) 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 – Sport: Tuesday, March 21st, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 2 Hang Muscle Snatch + 1 Overhead Squat: Every 1:00 x 5 sets

Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit.

2) Halting Snatch + Hang Power Snatch: Every 1:00 x 10 sets

Done as a continuation of Part 1. Pull to just below the knee and hold for 3 seconds, then finish the lift, full squat. Then drop to the hang for rep 2. Perform all reps from the same hang position of your choice. Build as heavy as deemed fit.

3) Snatch Pull: 5 Reps Every 2:00 x 3 sets

Done as a continuation of Part 2. Work at around 100% of your 1RM Snatch or heavier.

4) 7 minute AMRAP:

15 Dumbbell Thrusters 35/25

50 Double-unders


Extra Work:

5) Crab Walk: Accumulate 500ft

For quality not time.

6) L-Sit: Accumulate 2 minutes

Performed on Paralettes. Keep track of time and attempts to complete.


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

Champlain Valley CrossFit – Sport: Monday, March 20th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) 10 rounds for Max Reps:

30 seconds Burpees

30 seconds Rest


Extra Work:

3) Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 8/side

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

4) Assault Bike: 4 x 5000m

Rest 3 minutes between efforts.


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

Champlain Valley CrossFit – Sport: Saturday, March 18th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 3 x 5 minutes AMRAP – 2 minutes Rest:

10 Thrusters 95/65

20 Alternating Single Arm Hang Dumbbell Snatch 50/35

40 Double-unders

Score each 5 minutes piece as it’s own individual workout. Don’t hold back, get after it.


Extra Work:

2) Kipping Pull-ups: 10 minutes Practice

Work on any facet of a Kipping Pull-up

3) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.


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