Fitness

Champlain Valley CrossFit – Fitness: Friday, October 20th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Deadlifts

2 – 3/side Dumbbell Split Squats

3 – 30 seconds Hollow Hold

For the Deadlifts build loading each set as deemed fit. For the Split Squats pick a weight and focus on movement quality for all 7 sets. Scale Hollow Hold time as needed.

2) 3 rounds AQAP:

21 Knees-up

12 Dumbbell Thrusters 25/15

75 Single-unders


Extra Work:

3) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip or Support.


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

Champlain Valley CrossFit – Fitness: Thursday, October 18th, 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 – Knees-up + Dumbbell Thrusters + Jump Rope

– Sport/Competition – Clean + Jerk – T2B + Dumbbell Thrusters + Jump Rope


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

 

Champlain Valley CrossFit – Fitness: Wednesday, October 18th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

1b) 5-10 Ring Rows: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Make the Ring Rows difficult so that they are a hard set.

2a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

2b) 5 Push Press: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit.

3a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

3b) 10-20 Abmat Sit-ups: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you can maintain for all 7 sets.

This entire piece should be perform as one continuous 42 minute piece.


Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/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, October 17th, 2017

*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

Station 1 – 5/side Single Leg Kettlebell Deadlifts

Station 2 – 30 seconds of Goblet Box Step-ups 20″

Station 3 – 30 seconds Double Front Rack Bottoms Up Kettlebell Hold

Pick loading that you can maintain across all movements. The focus of this session should be on movement quality, positioning, activation, etc.

2) 21-15-9 – AQAP:

D-Ball Over the Shoulder 70/50

Burpees


Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.


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