Fitness

Champlain Valley CrossFit – Fitness: Friday, February 24th, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Pause Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading.

2) Front Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading.

3) 15 minute AMRAP:

10 Burpees

15 Ball Slams 40/30

20 Box Jumps 24/20


Extra Work:

4) Good Morning: 4 sets of 15

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


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

Champlain Valley CrossFit – Fitness: Thursday, February 23rd, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s 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 – Fitness: Wednesday, February 22nd, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Every 2:00 x 7 sets: 5 Bench Press + 5-15 Pull-ups/Ring Rows

Warm-up as deemed fit. Start around 60-70% of your 1RM for the Bench Press. For the Pull-up/Ring Row pick a quantity of reps you can maintain for all 7 sets. Pull-ups can be strict, kipping, chest-to-bar, etc.

2) 4 rounds for Max Reps:

1 minute Kettlebell Swings 35/26

1 minute Box Jumps 24/20

1 minute Row/Bike/Ski


Extra Work:

3) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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

Champlain Valley CrossFit – Fitness: Tuesday, February 20th, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s 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:

Movement 1 – 5 Deadlifts

Movement 2 – 15 Russian Kettlebell Swings

Movement 3 – 3/side D-Ball Bear Hug Alternating Lunges

Warm-up as needed. For the Deadlift reference your last 2 weeks of loading. Start at a moderate weights and climb. For both the Swings and Lunges pick a weight that is difficult but manageable for the 7 rounds.

2) 8 minute AMRAP:

20 Ball Slams 40/30

80 Single-unders


Extra Work:

3) 3 rounds not for time:

50ft Crab Walk

50ft Bear Crawl

50ft Inch Worm

50ft Alligator Crawl

Focus on your positioning and use this to work on your mobility.


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

Champlain Valley CrossFit – Fitness: Monday, February 20th, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Pause Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 1/30/17 for loading.

2) Back Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 1/30/17 for loading.

3) 10 minute AMRAP:

10 Burpees

20 Kettlebell Deadlifts 53/35

30 Air Squats


Extra Work:

4) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20

Perform this at a smooth and steady aerobic pace, if you have a heart rate monitor goal should be to stay in high zone 2, low zone 3.


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