Champlain Valley CrossFit – Sport: Saturday, April 22nd, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

800m Run

100 Walking Lunges

35 Burpees

15 Rope Climbs

35 Burpees

100 Walking Lunges

800m Run


Extra Work:

2) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps. Focus on quality, not speed.

3) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Keep it strict.


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

Champlain Valley CrossFit – Sport: Friday, April 21st, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit.

2) Single Leg Kettlebell Deadlift: 8/side Every 2:00 x 5 sets

This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. Goal should be to keep the opposing foot off the ground for all 8 reps.

3) 10 minute AMRAP:

15 Thrusters 95/65

12 Push-ups

9 Pull-ups


Extra Work:

4) Good Morning: 3 sets of 15

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

5) Sled Drag: 400m @ Bodyweight

Not for time. Goal should be smooth and steady. If this weight forces you to have to stop, scale down.


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

Champlain Valley CrossFit – Sport: Thursday, April 20th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 20 minute EMOTM:

Movement 1 – Monostructural Conditioning

Movement 2 – Barbell

Directly into

2) 20 minute EMOTM:

Movement 3 – Gymnastics/Skill

Movement 4 – Non-Monostructural Conditioning

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 – 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.

Movement 4 – 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.


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

Champlain Valley CrossFit – Sport: Wednesday, April 19th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 0:00-10:00 – Handstand Push-ups: 10 minute EMOTM

Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all 10 sets.

2) 10:00-15:00 – 5 minute AMRAP:

50 Pull-ups

Max Kettlebell Swings 70/53

Scale as needed to complete the gymnastics pulling in approximately 3 minutes. Rest 2 minutes after completing this 5 minute AMRAP.

3) 17:00-26:00 – Every 1:30 x 6 sets: 5 Strict Press + 5-10 Push-ups

Strict Press start around 60-70% of your 1RM and build as deemed fit. Drop into the Push-ups immediately upon finishing the 5th Strict Press. Pick a number of Push-ups you can maintain for all 6 of the sets. Rest 2 minutes after the end of your 6th set.

4) 28:00-40:00 – 12 minute AMRAP:

12 Burpees

18 Wall Balls 20/14

24 Kettlebell Deadlifts 70/53


Extra Work:

5) Front Plank: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes).


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

Champlain Valley CrossFit – Sport: Tuesday, April 18th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

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

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

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

Do this as a continuation of Part 1. No dropping the bar between reps. Low Hang is below the knee and is to a full Squat.

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

Do this as a continuation of Part 2. Work around 60-70% of your 1RM. Reset on the floor between each rep.

4) 5 rounds AQAP:

18 Box Jump Overs 24/20

12 Knees-to-armpits

6 Power Snatch 95/65


Extra Work:

5) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

6) Rope Climb: 10 minutes Practice

Work on the skill, if you have them proficiently, perform a 10 minute EMOTM.


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