Fitness

Champlain Valley CrossFit – Fitness: Tuesday, May 15th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) 20 minute EMOTM:

1 – 3 Sumo Deadlifts

2 – 100ft D-Ball Bear Carry

3 – 5 Vertical Leaps

4 – 10 Good Mornings

Reference last week for loading for the Deadlifts. For your other 3 movements pick weights/output that you can maintain for the 5 cycles.

2) 10 minute AMRAP:

20 Ball Slams 40/30

10 Burpees


Extra Work:

3) Farmers Carry: 400m

Heavy as possible (keep it 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

https://www.youtube.com/watch?v=zCiCMqmsdgo&t=2108s

Champlain Valley CrossFit – Fitness: Monday, May 14th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Back Rack Box Squat: 10-8-6-6-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

3) AQAP:

75 Air Squats

50 Dumbbell Power Cleans 25/15

75 Air Squats


Extra Work:

4) Hip Thrusts: 100 Reps

No additional loading. Focus on a hard contraction at the top of the repetition. Break-up and rest as needed. Not for time.


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

https://www.youtube.com/watch?v=oK0luXERpSY

Champlain Valley CrossFit – Fitness: Saturday, May 12th, 2018

WOD:

1) 5 x 3 minute AMRAP – 1 minute Rest:

24-21-18-15-12 D-Ball Bear Squats 70/50

15 Burpees

Max Wall Balls 14/8

Each round your Squat reps go down. Scale as needed. Keep track of total Wall Balls completed.


Extra Work:

2) Hip Extension: 3 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=TEInBksh0wg

Champlain Valley CrossFit – Fitness: Friday, May 11th, 2018

WOD:

1) Every 2:00 x 7 sets:

5 Close Grip Bench Press

+

2-4 Rope Sit-to-stand or 1-2 Rope Climbs

Build the Bench Press load as deemed fit, reference last week for loading. Pick a quantity of reps for your Rope movement that you can maintain for all 7 sets.

2) Every 1:00 x 7 sets: 10-20 Abmat Sit-ups

Pick a quantity of reps you can maintain for the 7 sets.

3) AQAP:

800m Run

50 Knees-up

40 Thrusters 45/35


Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.


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

Champlain Valley CrossFit – Fitness: Thursday, May 10th, 2018

WOD:

1) 40 minute EMOTM:

Minutes 1-10 –  Monostructural Conditioning

Minutes 11-20 – Gymnastics/Skill

Minutes 21-30 –  Non-Monostructural Conditioning

Minutes 31-40 – 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 – Functional Strength Work – Run + Knees-up + Thruster

– Sport/Competition – Clean + Jerk – Run + Toes-to-bar/Muscle-up + Thruster


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