Fitness

Champlain Valley CrossFit – Fitness: Friday, January 12th, 2018

WOD:

1) Every 1:30 x 7 sets: 5 Deadlifts

Reference past weeks for loading. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull all reps from a Dead Stop, no Touch-and-Go. 

2) Every 1:30 x 7 sets:

5 Bent Over Rows

+

10 Russian Kettlebell Swings

You choose the loading. Keep the movement strict and controlled for the Bent Over Rows.

3) AQAP:

50 Heavy Rope Single-unders

50 Shoulder-to-Overhead 45/35

50 Heavy Rope Single-unders

50 Knees-up

50 Heavy Rope Single-unders

50 Dumbbell Front Rack Lunges 25/15

50 Heavy Rope Single-unders


Extra Work:

4) Strict Pull-up: 10 minute EMOTM

Use assistance as needed. Pick reps you can maintain for all 10 sets.


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

Champlain Valley CrossFit – Fitness: Thursday, January 11th, 2018

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 – STOH, Knees-up, Lunges, Jump Rope

– Sport/Competition – Clean + Jerk – STOH, T2B, Lunges, Jump Rope


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

Champlain Valley CrossFit – Fitness: Wednesday, January 10th, 2018

WOD:

1) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5 Close Grip Bench Press

Pick output you can maintain on the machine for all sets. Start around 50-60% of your 1RM Bench Press, build as heavy as deemed fit.

2) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Barbell Upright Rows

Pick output you can maintain on the machine for all sets. Upright rows, work light, focus on positioning and range of motion. Keep them Strict.

3) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Dumbbell Floor Press + 10 Kettlebell Swings 35/26

Pick output you can maintain on the machine for all sets. Use a weight for the Floor Press that is tough to do for 10 reps. Keep the Dumbbells neutral for the Floor Press. This entire piece should be done as one continuous 42 minute piece.


Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.


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

Champlain Valley CrossFit – Fitness: Tuesday, January 9th, 2018

WOD:

1) Every 1:30 x 7 sets:

5 Box Jumps

+

5/side Dumbbell Suitcase Deadlifts

Warm-up as needed. For the Box Jumps work to build high, step down between each rep. For the Suitcase Deadlifts focus should be on positioning over load. Perform all reps on 1 side before switching to the other.

2) Every 1:30 x 7 sets

7 Dumbbell Strict Press

+

14 Abmat Sit-ups

Build loading through your sets as deemed fit on the Dumbbell Strict Press, performed standing.

3) 9 minute AMRAP:

15 Calories Ski/Bike/Row/200m Run

12 Dumbbell Thrusters 25/15

9 Ring Rows


Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict.


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

Champlain Valley CrossFit – Fitness: Monday, January 8th, 2017

WOD:

1) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep.

2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges

Start light, build as heavy as deemed fit. Alternate legs each rep.

3) 10 minute AMRAP:

15 Burpees

15 D-Ball Over the Shoulder 70/50


Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/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