Fitness

Champlain Valley CrossFit – Fitness: Thursday, January 17th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 40 minute EMOTM:

Minutes 1-10 –  Monostructural Conditioning

Minutes 11-20 – Gymnastics/Skill

Minutes 21-30 –  Non-Monostructural Conditioning

Minutes 31-40 – 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 – Functional Strength Work – Front Squats + Ring Rows + Box Jump Overs + Wall Balls

– Sport/Competition – Snatch/Clean + Jerk – Squat Cleans + Pull-ups + Box Jump Overs + Wall Balls


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

Champlain Valley CrossFit – Fitness: Wednesday, January 16th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Push Press +

30 second Hollow Hold

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 10:00 – 18:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

20 Push-ups

Scale as needed. 2 minutes rest after this.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

5 Bent Over Rows +

30 second Hollow Hold

Start around 50-60% of your bodyweight and build as heavy as deemed fit.

1d) 30:00 – 38:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Burpees


Extra Work:

2) 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=VrLWPuXbvLM

Champlain Valley CrossFit – Fitness: Tuesday, January 15th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 50ft Walking Dumbbell Romanian Deadlift

Use a moderate weight for these. Essentially this is an alternating, staggered stance Romanian Deadlift. Each rep you do take a step forward and perform a rep in the other staggered stance. Continue on this path until you cover 50ft.

1b) 10:30 -21:00 – Every 1:30 x 7 sets:

10 High Box Jumps +

15 seconds/side Side Plank

Pick a height that is a bit higher than your typical Met-con Box Jump height. Step down on each rep.

2) AQAP:

50-40-30-20-10 Kettlebell Swings 35/26

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


Extra Work:

3) 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

https://www.youtube.com/watch?v=UPi9o2jjWPo

 

 

Champlain Valley CrossFit – Fitness: Monday, January 14th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge

Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. Reference 12/17/19 for loading.

2) 7 minute AMRAP:

10 D-Ball Over the Shoulder 70/50

50 Heavy Rope Single-unders


Extra Work:

3) 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

Champlain Valley CrossFit – Fitness: Saturday, January 12th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 21 minute AMRAP:

30 Calories Ski/Bike/Row/Run

20 Ring Rows

10 Dumbbell Thrusters 35/25


Extra Work:

2) Single Arm Kettlebell Z-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