Fitness

Champlain Valley CrossFit – Fitness: Wednesday, July 11th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 2:00 x 7 sets:

5 Push Press

+

75 Heavy Rope Single-unders

Warm-up as needed. Start at a moderate weight and build to a heavy 5 Push Press for the day.

2) Every 2:00 x 7 sets:

150-200m Run

+

10 Knees-up

Scale as needed. Pick efforts that are maintainable. Efforts should be no longer than 90 seconds.

3) Every 2:00 x 7 sets:

15 Kettlebell Swings 35/26

+

15 Knee Push-ups

Scale reps as needed. Efforts should be no longer than 90 seconds.


Extra Work:

4) Sandbag Carry: 8 sets of 50m

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


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

https://www.youtube.com/watch?v=KOQm-XepBF8

Champlain Valley CrossFit – Fitness: Tuesday, July 10th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 14 sets:

Odd – 100m Run + 5/side Single Leg Kettlebell Deadlift

Even – 15 Box Jumps 24/20 + 50ft Crab Walk

For the run push the pace a little make yourself work, and then work to control you balance and slow things down on the Deadlifts. Move right from the Box Jumps to the Crab Walk. Scale the Box Jump height as needed.

2) 12 minute AMRAP:

12 Ball Slams 40/30

9 Ring Rows

6 Burpees


Extra Work:

3) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.


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

https://www.youtube.com/watch?v=m8LFT9tBNdI

Champlain Valley CrossFit – Fitness: Monday, July 9th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Back Squat: 10-8-6-6-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

3) 21-18-15-12 – AQAP:

Dumbbell Front Squats 35/25

400m Run


Extra Work:

4) Cable Hamstring Curls: 4 sets of 20

Rest 90-120 seconds between sets.


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

https://www.youtube.com/watch?v=7JGtQb-qcos

Champlain Valley CrossFit – Fitness: Saturday, July 7th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) AQAP:

400m Run

30 Kettlebell Swings 35/26

300m Run

30/side Alternating Lunges

200m Run

30 Abmat Sit-ups

100m Run w/Kettlebell 35/26

30 Burpees

100m Run w/Kettlebell 35/26

30 Abmat Sit-ups

200m Run

30/side Alternating Lunges

300m Run

30 Kettlebell Swings 35/26

400m Run

Lunges are 60 total reps each set.


Extra Work:

2) 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

https://www.youtube.com/watch?v=izoyT5BpcVo

Champlain Valley CrossFit – Fitness: Friday, July 6th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 14 sets:

Odd – 7 Renegade Rows

Even – 10 V-Ups + 30 second Plank Hold

Pick reps, weights, output you can maintain for all 7 rounds. One Renegade Rows consists of a Dumbbell Row on each arm and a Push-up.

2) AQAP:

800m Run

18 Banded Pull-ups

200 Heavy Rope Single-undes

15 Banded Pull-ups

50 Wall Balls 14/8

12 Banded Pull-ups


Extra Work:

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale load as needed for desired stimulus.


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

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