Fitness

Champlain Valley CrossFit – Fitness: Tuesday, April 24th, 2018

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Every 3:00 x 7 sets:

3 Deadlifts +

6 High Box Jumps +

12 D-Ball Bear Hug Squats

Perform this as a Superset. Start at a moderate weight Deadlift and build the weight each set as deemed fit. Box Jumps take your time, step down, reset between reps, D-Ball work with whatever loading is appropriate. This is not for time, but perform it with intention moving from one movement to the next swiftly.

2) 10 minute AMRAP:

20 Kettlebell Swings 35/26

10 Burpees


Extra Work:

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

Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum for the other 10 reps.


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

 

Champlain Valley CrossFit – Fitness: Monday, April 23rd, 2018

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Box Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

2) Box Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18.

4) AQAP:

75 Air Squats

25 Kettlebell High-Pulls 53/35

800m Run

25 Kettlebell High-Pulls 53/35

75 Air Squats


Extra Work:

5) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scaling load if needed for desired stimulus.


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

Champlain Valley CrossFit – Fitness: Friday, April 20th, 2018

*We are changing our client management software HERE

WOD:

1) 20 minute EMOTM:

1 – 5/side Single Arm Kettlebell Push Press

2 – 30-40 seconds Front Plank Row

3 – 5-10 Strict Pull-ups

4 – 15-20 Band Pull-Aparts

Pick reps, weights, output that you can maintain for all 5 cycles. Band Pull-Aparts focus on quality not speed.

2) 10 minute AMRAP:

15 Front Squats 65/45

12 Knees-up

9 Push-ups


Extra Work:

3) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.


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

Champlain Valley CrossFit – Fitness: Thursday, April 19th, 2018

*We are changing our client management software HERE

WOD:

1a) 20 minute EMOTM:

Odd –  Monostructural Conditioning

Even – Gymnastics/Skill

2a) 20 minute EMOTM:

Even –  Non-Monostructural Conditioning

Odd – 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 – Upper Body Push/Pull + Trunk – Front Squat + Knees-up

– Sport/Competition – Clean + Jerk – OHS + T2B


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