Fitness

Champlain Valley CrossFit – Fitness: Saturday, November 18th, 2017

*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 3 rounds for Max Reps:

2 minutes Ski/Bike/Row

2 minutes Wall Balls 14/8

2 minutes Knee-ups

2 minutes Ball Slams 40/30

2 minutes Rest


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.


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

Champlain Valley CrossFit – Fitness: Friday, November 17th, 2017

*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Deadlifts

2 – 5/side D-Ball Box Step-ups

3 – 10/side Medball Russian Twists

Warm-up as needed. Start around 60% of your 1RM for the Deadlift. Build as heavy as deemed fit. For the Step-ups perform all reps on 1 side before switching to the other. Hold the D-Ball in the Bear Hug position. For the Russian Twists use a Wall Ball Medball.

2) 3 rounds AQAP:

75 Single-unders

15 Ring Rows

12 D-Ball Bear Squats 70/50


Extra Work:

3) Hip Extension: 4 sets of 12

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

 

Champlain Valley Crossfit – Fitness: Thursday, November 16th, 2017

*Fall/Winter Holiday Schedule HERE

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 – Deadlifts + Single Leg Work – Jump Rope + Ring Row + Front Squat

– Sport/Competition – Clean + Jerk – Jump Rope + Pull-up + Squat Clean


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

Champlain Valley CrossFit – Fitness: Wednesday, November 15th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

1b) 7 minute EMOTM: 5-10 Bar Rows

Pick output you can maintain for Part A through all 3 pieces.. Pick a rep scheme you can keep for the Bar Rows. Add load if deemed fit. Perform the Bar Rows off of your Barbell and Bench.

2a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

2b) 7 minute EMOTM: 5 Bench Press

Continue to the same output for Part A. Bench Press start around 60% of your 1RM and build as heavy as deemed fit.

3a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

3b) 7 minute EMOTM: 10 V-Ups + 10 Kettlebell Swings 35/26

Continue to the same output for Part A. If you can’t perform a V-Up scale to Abmat Sit-ups.


Extra Work:

4) Band Pull-Aparts: 100 Reps

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


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

Champlain Valley CrossFit – Fitness: Tuesday, November 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 3-5/side Double Kettlebell Front Rack RNT Split Squat

2 – 3/side Single Stand Standing Dumbbell Press

3 – 5 Max Effort Wall Balls

1 – Banded attached at the outside knee/forward knee. Perform all reps on 1 side before switching to the other. Focus on positioning and movement quality over load.

2 – Standing on 1 foot, perform 3 Dumbbell Strict Press on the opposing arm, then switch to the other side.

3 – Pick a Wall Ball heavier than you would normally use. Perform a full Squat and throw the ball as high as you can. Let it drop and hit the floor, then perform the next rep. Take 3-5 seconds between reps.

2) 7 minute AMRAP:

21 Deadlifts 75/55

15 Front Squats 75/55

9 Shoulder-to-Overhead 75/55


Extra Work:

3) D-Ball Carry: 400m

Keep track of time and attempts to complete.


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