Fitness

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

The Open Is Coming HERE…Note for  Friday’s through 3/24 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) Front Alternating Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep.

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

These should be done as a continuation of your Lunges. Add load if deemed fit.

3) 13 minute AMRAP:

55 Kettlebell Deadlifts 70/53

55 Wall Balls 14/8

55 Calories Row/Bike/Ski

55 Push-ups


Extra Work:

4) Double-unders: 10 minutes Practice

Goals should be to work to 100 unbroken.


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

Champlain Valley CrossFit – Fitness: Thursday, March 16th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 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, March 15th, 2017

Schedule for today, 3/15 is the following…

5:45 AM Class Cancelled

7:00 AM-1:00 PM Open Gym

Evening Classes As Normal

Please check Facebook for any changes

** The Open Is Coming HERE…Note for  Friday’s through 3/24 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/side Split Kneeling Single Arm Dumbbell Press

Movement 2 – 5-10 Strict Pull-ups/Ring Rows

Movement 3 – 10-15 V-Ups

Pick reps and loading you can maintain for all 7 rounds of each movement. Split Press is opposite arm of the forward leg.

2) 4 rounds for Max Reps:

40 seconds Row/Bike/Ski

20 seconds Rest

40 seconds Box Jumps 24/20

20 seconds Rest

40 seconds Push-ups

20 seconds Rest


Extra Work:

3) Crab Walk: Accumulate 500ft

Emphasis on quality, not speed.


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

Champlain Valley CrossFit – Fitness: Tuesday, March 13th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 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 – 2 Speed Deadlifts @ Lasts Week Weight + Purple Bands

Movement 2 – 5 Depth Jumps

Movement 3 – 10-20 Calorie Row

For the Deadlifts use last weeks weight + Purple Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. For the Depth Jumps step off a 20-24″ box, land and explode jumping as high as you can. Step back on the box and repeat. For the Row pick an effort you can maintain for all 7 sets.

2) 8 minute AMRAP:

50 Single-unders

20 Wall Balls 14/8

10 Deadlifts 95/65


Extra Work:

3) Turkish Get-up: 5 sets of 3/side

Rest 90-120 seconds between sets. Perform all reps on one arm before switching to the other. Heavy as possible.


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

Champlain Valley CrossFit – Fitness: Monday, March 12th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 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) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 7 Reps

Sets 4-6 – 5 Reps

Sets 7-9 – 3 Reps

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) 10 minute AMRAP:

10 Burpees

20 Russian Kettlebell Swings 35/26


Extra Work:

3) D-Ball Bear Hug Hold Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible.


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