Fitness

Champlain Valley CrossFit – Fitness: Monday, October 16th, 2017

*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Warm-up as needed. Pick weights within the percentage range based on feel.

2) Front Squat – Every 2:30:

5 @ 60-65%

3 sets of 5 @ 65-75%

Pick weights within the percentage range based on feel.

3) For Max Reps:

2 minutes Box Jump Overs 24/20

3 minutes Medball Squat Clean 14/8

4 minutes Calories Ski/Bike/Row


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously.


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

Champlain Valley CrossFit – Fitness: Saturday, October 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 3-4 rounds AQAP:

800m Run

30 Wall Balls 14/8

5 Rope Sit-to-stand


Extra Work:

2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side

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


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

Champlain Valley CrossFit – Fitness: Friday, October 13th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Deadlift: 4 Reps Every 2:00 x 5 sets

Warm-up as needed. Start a little heavier than last week, and work to build a little heavier than last week.

2) Double Kettlebell Front Rack Elevated Front Foot Reverse Lunge: 5/side Every 2:00 x 5 sets

Load as heavy as deemed fit. Perform all 5 reps on 1 side before switching to the other.

3) 10 minute AMRAP:

15 Sumo Deadlift High-Pulls 75/55

40 Single-unders

9 Shoulder-to-Overhead 75/55

40 Single-unders


Extra Work:

4) Farmers Carry: 400m

Pick a load you can complete in under 10 minutes. Keep track of time and attempts to complete.


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

Champlain Valley CrossFit – Fitness: Thursday, October 12th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 40 minute EMOTM:

Minute 1 –  Monostructural Conditioning

Minute 2 –  Monostructural Conditioning

Minute 3 – Gymnastics/Skill

Minute 4 – Gymnastics/Skill

Minute 5 –  Non-Monostructural Conditioning

Minute 6 –  Non-Monostructural Conditioning

Minute 7 – Barbell

Minute 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 – Deadlifts + Single Leg Work – Sumo High-Pull + STOH + Jump Rope

– Sport/Competition – Clean + Jerk – DL + HPC + STOH + Jump Rope


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

Champlain Valley CrossFit – Fitness: Wednesday, October 11th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 4:00 x 10 sets:

Odd – 300m Run + 15 Ring Rows + 12 Alternating Dumbbell Snatch 35/25

Even – 300m Run + 10/side Single Arm Dumbbell Push Press 35/25 + 10 Burpees

Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes.


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for time, for quality.


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