Fitness

Champlain Valley CrossFit – Fitness: Friday, November 9th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets: 5 Bench Press

Warm-up as needed. Start at a good working weight. Build to a  heavy 5 for the day.

2) Every 1:30 x 7 sets:

30 second Elevated Front Plank +

5/side Single Arm Dumbbell Row

Use the bench for the elevated plank. Work nice and heavy, but strict on the Rows.

3) 7 minute Up Ladder:

2 Rope Sit-to-stand

5 Thrusters 45/35


Extra Work:

4) 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: Thursday, November 8th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 40 minute EMOTM:

Minute 1+2 –  Monostructural Conditioning

Minute 3+4 – Gymnastics/Skill

Minute 5+6 –  Non-Monostructural Conditioning

Minute 7+8 – 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 – Push/Pull/Trunk – Thruster + Rope Sit-to-Stand

– Sport/Competition – Thruster + Rope Climb


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

Champlain Valley CrossFit – Fitness: Wednesday, November 7th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5RM Push Press

3:00 – 6:00 – 3 minute AMRAP: 15 Wall Balls 14/8 + 9 Ring Rows

6:00 – 7:00 – Rest

Even…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5RM Push Press

3:00 – 6:00 – 3 minute AMRAP: 200 Heavy Rope Single-unders + Max Goblet Alternating Lunges 35/26

6:00 – 7:00 – Rest


Extra Work:

2) Band Pull-Aparts: 100 Reps

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


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

https://www.youtube.com/watch?v=NsflZdSLai4

Champlain Valley CrossFit – Fitness: Tuesday, November 6th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets: 5 T+G Deadlifts

Warm-up as needed. Reference 10/9/18 for loading. Warm-up to a relatively heavy set so you get 7 solid working sets. Build to a heavy set for the day.

2) Every 1:30 x 7 sets:

10 Russian Swings +

20-30 second Hollow Hold

Pick a Kettlebell weight you can use for all 7 sets. This should be heavier than normal given it’s a Russian Swing and in low volume, ideally, jump 1 to 2 Kettlebells up from your normal weight.

3) AQAP:

50 Box Jump Overs 24/20

30 Ball Slams 40/30

50 Knee Push-ups

30 Ball Slams 40/30


Extra Work:

4) Wide Grip Lat Pull Down: 5 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

https://www.youtube.com/watch?v=hc0Ah_xfR-c

Champlain Valley CrossFit – Fitness: Monday, November 5th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:00 x 6 sets: 3-3-3-3-5-7

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy triples, then taper off the weight as you up the volume.

2) Front Squat – Every 2:00 x 6 sets: 1-1-1-1-2-3

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume.

3) 7 minute AMRAP:

10 Dumbbell Front Squats 25/15

10 Burpees


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Stimulus is consistent walking, 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=h55Br8luh0w