Sport

Champlain Valley CrossFit – Sport: Thursday, November 15th, 2018

*Winter 2018 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 – Bench Press + Utility + Trunk – D-Ball Over the Shoulder + Knees-up

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


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

Champlain Valley CrossFit – Sport: Wednesday, November 14th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Push Jerk +

5/side Single Arm Dumbbell Split Kneeling Press

Perform the movements back-to-back, then rest. Build the Push Jerk as deemed fit, pick a challenging, but maintainable weight for the Split Kneeling Press.

1b) 10:00 – 18:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Push-ups

2 minute Rest after this piece.

1c) 20:00 -30:00 – Every 2:00 x 5 sets:

5-10 Strict Pull-ups +

5/side Single Arm Dumbbell Upright Row

Perform the movements back-to-back, then rest. Pick, weights, reps, assistance, etc. that you can maintain for all 5 sets.

1d) 30:00 – 38:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Box Jump Overs 30/24


Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Dumbbell Overhead Tricep Curl: 3 sets of 30

Rest 2-3 minutes 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=lE_z2wvC4oI

Champlain Valley CrossFit – Sport: Tuesday, November 13th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

1) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Power Snatch

Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.”

2) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Clean + 2 Push Press

Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.”

3) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts + 3 Clean Power Shrugs @ 90-100%

For this piece the goal is to work on position and bar path for the Deadlift. Don’t just rip the weight off the floor in a Clean Grip. Start in your Clean Grip and Position, start to move the bar off the floor, once past the knees, re-scoop under the bar just as you would in an actual Clean, don’t just hip hinge like a traditional Deadlift. Upon completing the 3rd rep, stay at the Hang and perform 3 Power Shrugs (small hinge + shrug, think like a Hang Clean Pull).

4) 12 minute AMRAP:

10 Deadlifts 185/135

20 Abmat Sit-ups

30 Air Squats


Extra Work:

5) Bar Muscle-up: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

6) Kettlebell Windmill: 4 sets of 10/side

Rest 90-120 seconds between sets. Start light. Perform all reps on 1 side before switching to the other.


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 – Sport: Monday, November 12th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

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

Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 7/side Alternating Dumbbell Goblet Lunge

Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. Athletes choice to step forward or backwards.

2) 5 minute AMRAP:

75 Double-unders

40 Hang Power Cleans 95/65

Max Bar Facing Burpees


Extra Work:

3) Narrow Stance Good Morning: 5 set of 10

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

4) C2 Bike – 20 sets:

10 seconds Max Wattage

2:00 Easy Spin @ Damper 1

For the sprints/max wattage, start on Damper 1, climb 1 setting each set, when you hit 10, perform 2 sets there and then climb back down finishing on Damper 1. Record max wattage for each set.


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

https://www.youtube.com/watch?v=jdywpyR68mA

Champlain Valley CrossFit – Sport: Saturday, November 10th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 30 minute AMRAP:

30 Calories Ski/Bike/Row/Run

15 Toes-to-bar

10 Power Clean 155/105


Extra Work:

2) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning, no load needed. Perform all reps on 1 leg before switching to the other.


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

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