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

WOD:

1) Every 1:30 x 7 sets:

Snatch High-Pull +

Hi-Hang Muscle Snatch +

Low Hang Muscle Snatch +

Overhead Squat

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

2) Every 1:30 x 7 sets:

Clean High-Pull +

Hi-Hang Muscle Clean +

Low Hang Muscle Clean +

Thruster

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

3) 10 minute AMRAP:

50 Double-unders

15 Pull-ups

12 Dumbbell Thrusters 50/35


Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) 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 – Sport: 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

50 Bar Facing Burpees

30 Hang Power Cleans 135/95


Extra Work:

4) Swiss Ball Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets.

5) Run:

A) 1 mile Warm-up

B) 4 x 100m Sprint – 2 minutes Rest

C) 3 sets of – 3 x 300m @ 85-95% – Rest 2:00 – Rest 5:00 Between sets

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE


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 – Sport: Saturday, September 22nd, 2018

WOD:

1) “McGhee” – 30 minute AMRAP:

5 Deadlifts 275/185

13 Push-ups

9 Box Jumps 24/20


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Cable Flat Bar Lat Press Down: 3 sets of 30

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=BiieXKV1BQU

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

WOD:

1) Every 1:30 x 7 sets: Hang Snatch + Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Snatch. All reps full Squat.

2) Every 1:30 x 7 sets: Hang Clean + Clean + Jerk

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Clean. All reps full Squat.

3) AQAP:

3 rounds of…

200m Run

10 D-Ball Over the Shoulder 100/70

Into

2 rounds of…

400m Run

15 Thrusters 95/65


Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

5) 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 – Sport: 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