Sport

Champlain Valley CrossFit – Sport: Saturday, October 21st, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 6 rounds AQAP:

400m Run

40 Walking Lunges

20 Alternating Dumbbell Snatch 50/35


Extra Work:

2) Band Pull-Aparts: 100 Reps

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

3) D-Ball Bear 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

Champlain Valley CrossFit – Sport: Friday, October 20th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit.

2) Clean Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep.

3) 3 rounds AQAP:

21 Knees-to-armpits

12 Dumbbell Thrusters 35/25

50 Double-unders


Extra Work:

4) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip or Support.

5) Front Rack Box Step-ups: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Use a box that puts your hip in line with your knee.


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

Champlain Valley CrossFit – Sport: Thursday, October 19th, 2017

*Fall/Winter Holiday Schedule HERE

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 – Knees-up + Dumbbell Thrusters + Jump Rope

– Sport/Competition – Clean + Jerk – T2B + Dumbbell Thrusters + Jump Rope


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

Champlain Valley CrossFit – Sport: Wednesday, October 18th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

1b) 5-10 Strict Pull-ups: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Pick a rep range you can maintain for all 7 sets on the Pull-ups

2a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

2b) 5 Push Press: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit.

3a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

3b) 10-20 V-Ups: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you can maintain for all 7 sets.

This entire piece should be perform as one continuous 42 minute piece.


Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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

Champlain Valley CrossFit – Sport: Tuesday, October 17th, 2017

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

**Fall/Winter Holiday Schedule HERE

WOD:

1) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch.

2) Snatch Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the floor between each rep.

3) 21-15-9 – AQAP:

Power Cleans 135/95

Bar Facing Burpees


Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

5) Kettlebell Overhead Squat: 10 minutes Practice

Single or Double Kettlebell, up to you. If you are completely lacking in mobility than focus on that.


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