Fitness

Champlain Valley CrossFit – Fitness: Wednesday, September 19th, 2018

WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups

Pick a rep range, and if needed, assistance, that you can maintain for all 6 sets.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Split Kneeling Single Arm Kettlebell Press

Pick a weight you can maintain for all 6 sets.

1c) 20:00 – 32:00 – AQAP: 1 mile Run

Time trial, get after it. Reference 6/13/18 for time.

1d) 32:00 – 40:00 – 8 minute AMRAP:

50 Heavy Rope Single-unders

12 Knees-up

9 Dumbbell Power Cleans 25/15


Extra Work:

2) Abmat Sit-ups: 100 Reps

Keep track of time and sets to complete.


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

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

Champlain Valley CrossFit – Fitness: Tuesday, September 18th, 2018

WOD:

1) 21 minute EMOTM:

1 – 50m Farmers Carry

2 – 10 Box Jumps

3 – 30 second Superman Hold

Farmers Carry use a weight that you move unbroken for all 50m. Box Jumps work on something higher than you would normally use in a Met-con.

2) 4 rounds AQAP:

21 Wall Balls 14/8

15 Shoulder-to-Overhead 75/55

9 Burpees


Extra Work:

3) Cable Neutral Grip Row: 3 sets of 12.12.12

Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps.


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

https://www.youtube.com/watch?v=cu-7WSjaVyU

Champlain Valley CrossFit – Fitness: Monday, September 17th, 2018

WOD:

1) Front Squat: 6-6-4-4-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Front Rack Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 8/20/18 for loading.

3) 9 minute AMRAP:

20 Russian Kettlebell Swings 35/26

10 Alternating Goblet Box Step-ups 35/26 @24/20


Extra Work:

4) Hip Extension: 3 sets of 20

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=0UxejWQuVuE

Champlain Valley CrossFit – Fitness: Saturday, September 15th, 2018

WOD:

1) 5 x 4 minute AMRAP/2 minutes Rest:

300m/400m/500m/600m/700m Run Buy-In

Then…AMRAP:

21/18/15/12/9 Thrusters 65/45

21/18/15/12/9 Knees-up

Structure of this workout is that the runs get progressively longer and your set sizes get smaller each 4 minute block. Runs are all Buy-Ins, AMRAP the remaining time left in the 4 minute block of Thrusters and Knees-up/Toes-to-bar. Round one is 300m + AMRAP of 21/21, Round two is 400m + AMRAP of 18/18, and so on through the 5 rounds.


Extra Work:

2) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.


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

https://www.youtube.com/watch?v=umm1T5_ptaQ&t=7s

Champlain Valley CrossFit – Fitness: Friday, September 14th, 2018

WOD:

1) 21 minute EMOTM:

Minutes 1-7 – 10 Dumbbell Cuban Presses

Minutes 8-14 – 7-6-5-4-3-2-1 Bench Press

Minutes 15-21 – 10 Banded Lat Pull Down

Cuban Presses keep it light, 5, 10, maybe 15lbs. Start from the fully extended hang position each rep.

Bench Press. Use this to build to a heavy single.

Lat Pull Down. Loop a band around a Pull-up bar, put a PVC pipe through seated on the ground, pull the PVC to your chest each rep.

2) AQAP:

30-24-18-12-6 Deadlifts 95/65

15-12-9-6-3 Burpees


Extra Work:

3) Tuck Crunches: 100 Reps

Keep track of time and number of sets to complete.


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

https://www.youtube.com/watch?v=Dsphi5ncOgw