Sport

Champlain Valley CrossFit – Sport: Monday, October 22nd, 2018

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.

1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Front Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.

1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 8/side Single Leg Kettlebell Romanian Deadlift

Focus on positioning over load. Keep your hips square and only go as low as you can maintain a proper back position. Try to keep the opposing leg off the ground for all 8 reps and then switch sides.

2) AQAP:

21-15-9 Bar Facing Burpees

12-9-6 Squat Cleans 95/65


Extra Work:

3) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Ski Erg: 8 sets of

3 minutes Easy

2 minutes Moderate

1 minute Hard

Pick paces that you can maintain for each respective time domain/intensity.


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

https://www.youtube.com/watch?v=rEfSdPz1WtA

Champlain Valley CrossFit – Sport: Saturday, October 20th, 2018

WOD:

1) 30 minute Up Ladder:

100m Run

5 Push-ups

5 Wall Balls 20/14

Workout is performed 100 + 5 + 5, 200 + 10 +10, 300 + 15 + 15, and so on until 30 minutes is up.


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb. If you have them perform a 10 minute EMOTM.

3) Sled Drag: 400m @ Bodyweight

Pick a loading you can move smooth and steady with if your bodyweight is too heavy.


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

https://www.youtube.com/watch?v=YLuPyOd7em8

Champlain Valley CrossFit – Sport: Friday, October 19th, 2018

WOD:

1) Every 1:30 x 7 sets: 3 Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep.

2) Every 1:30 x 7 sets: 3 Power Clean

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep.

3) 7 minute Up Ladder:

3 Toes-to-bar

3 Deadlifts 185/135

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.


Extra Work:

4) Paralette Push-ups: 4 sets of 8-10 Reps

Rest 90-120 seconds between sets. Focus on maximizing the range of motion in the bottom.

5) Cable Wide Grip Lat Pull Down: 4 sets of 15

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


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

Well Youtube is apparently not working as I type this, so no video for you guys today.

Champlain Valley CrossFit – Sport: Thursday, October 18th, 2018

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 – Bench Press + Utility + Trunk – Deadlift + Knees-up

– Sport/Competition – Snatch/Clean and Jerk – Deadlift + Toes-to-bar


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

Champlain Valley CrossFit – Sport: Wednesday, October 17th, 2018

WOD:

1a) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 3 Thrusters

Warm-up as needed. Start at a moderate weight for the Thruster and build as deemed fit. Pick an output for your machine that you can maintain for all 21 sets today.

1b) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5-10 Ring Dips

Pick a rep count you can maintain for your Dips in unbroken sets. May be strict or kipping. If you can’t perform a Ring Dip you can scale to Ring Push-up, Ring Support, or normal Push-up.

1c) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 70/53

No additional rest between each piece, this is one continuous 42 minute EMOTM.


Extra Work:

2) Band Pull-Aparts: 100 Reps

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

3) Belt Squat Machine Marching: 3 sets of 1:00 ON/1:00 OFF 

Start with around 30-40% of your bodyweight.


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

https://www.youtube.com/watch?v=WSl4LBezzaY