Fitness

Champlain Valley CrossFit – Fitness: Tuesday, June 20th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) 20 minute EMOTM:

Odd – 5/side Double Kettlebell Front Rack Box Step-up 12″

Even – 50m Double Kettlebell Front Rack Carry

Pick loading you can maintain for all 10 sets. Because of the low box height the load should be high.

2) 10 minute AMRAP:

50 Single-unders

21 Shoulder-to-Overhead 65/45

50 Single-unders

9 D-Ball Over the Shoulder 70/50


Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.


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

Champlain Valley CrossFit – Fitness: Monday, June 19th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) Front Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

2) Back Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

3) 30-20-10 – AQAP:

Front Rack Alternating Lunges 45/35

400m Run


Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.


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

Champlain Valley CrossFit – Fitness: Saturday, June 17th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) 3-4 rounds AQAP:

800m Run

20 D-Ball Over the Shoulder 70/50

20 Push-ups


Extra Work:

2) Kettlebell Windmill: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on positioning over loading.


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

Champlain Valley CrossFit – Fitness: Friday, June 16th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) Sumo Deadlift: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM, build as heavy as deemed fit. Pull from a dead stop each rep.

2) Weighted Glute Bridges: 10 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts, starting at 10:30 on the lock. Start around 30% of your Deadlift and build as heavy as deemed fit.

3) 10 minute AMRAP:

21 Box Jump Overs 24/20

15 Ring Rows

9 Ball Slams 40/30


Extra Work:

4) Dumbbell Z-Press: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.


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

Champlain Valley CrossFit – Fitness: Thursday, June 15th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

WOD:

1a) 20 minute EMOTM:

Odd – Monostructural Conditioning

Even – Gymnastics/Skill

Directly Into…

1b) 20 minute EMOTM:

Odd – Non-Monostructural Conditioning

Even – 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…

Sumo Deadlift + Accessory Work – Fitness Strength

Snatch + Clean + Jerk – Sport/Competition Strength

Box Jump Over/Ring Row/Ball Slam, Box Jump Over/Pull-up/Power Snatch, Muscle-up/Burpee Box Jump Over/Power Snatch – Met-con


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