Fitness

Champlain Valley CrossFit – Fitness: Saturday, June 23rd, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

400m Run

20 Ball Slams 40/30

Max Rope Climbs 15ft or Rope Sit-to-Stand


Extra Work:

2) Kneeling Split Single Arm Kettlebell Press: 4 sets of 8/side

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


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

https://www.youtube.com/watch?v=yVti20BCL3A

Champlain Valley CrossFit – Fitness: Friday, June 22nd, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 3:00 x 7 sets:

10 Dumbbell Bench Press +

5/side Single Arm Kettlebell Upright Row +

30 second Front Plank Hold

Reference last week for loading for the Bench Press. Move with intent between movements but don’t feel like you need to race. Add load to the Plank if it’s too easy for you.

2) 7 minute AMRAP:

21-15-9 Thrusters 45/35

21-15-9 Ring Rows


Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.


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

https://www.youtube.com/watch?v=Rtsr6FSV-dw

Champlain Valley CrossFit – Fitness: Thursday, June 21st, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) 40 minute EMOTM:

Minute 1+2 –  Monostructural Conditioning

Minute 3+4 – Gymnastics/Skill

Minute 5+6 –  Non-Monostructural Conditioning

Minute 7+8 – 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 – Push/Pull/Trunk – Thruster + Ring Row

– Sport/Competition – Clean + Jerk – Thruster + Pull-up


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

 

Champlain Valley CrossFit – Fitness: Wednesday, June 20th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 5:00 x 8 sets:

A – 0:00 – 3:00 – 400m Run

B – 3:00 – 4:00 – Max Unbroken Push-ups in 30 seconds

C – 4:00 – 5:00 – 3 Rep T+G Deadlift

A – Work on hitting a hard but maintainable 400m Pace for Each Run. Goal is to have all times within 5 seconds of each other.

B – This is a max effort unbroken set of Push-ups with a 30 second Cap. Doesn’t mean you have to go for 30 seconds, if you hit your max in 20 seconds that’s fine, but not spending the whole minute in a plank eeking out a rep at a time. The goal should be high tempo fast reps, once you have to start taking extended pauses that should be the end of the set.

C – Start at a moderate weight and build as deemed fit. Establish a 3RM T+G Deadlift for the day. Last set doesn’t necessarily have to be your heaviest.


Extra Work:

2) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken reps.


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

https://www.youtube.com/watch?v=XnffWzNHUE0

Champlain Valley CrossFit – Fitness: Tuesday, June 19th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 3:00 x 7 sets:

50m Farmers Carry +

5/side Jumping Alternating Lunges +

5 Reverse Slam Ball Throws

Reference last week for loading for your Farmers Carry. For the Jumping Lunges focus on jumping as high as possible. Slam Ball Throws are from the floor up and back over your head as far as possible.

2) AQAP:

75-60-45-30-15 Air Squats

25-20-15-10-5 Knees-up


Extra Work:

3) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.


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

https://www.youtube.com/watch?v=Zsc3RGfyXtw