Sport

Champlain Valley CrossFit – Sport: Wednesday, January 23rd, 2019

*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Single Arm Dumbbell Push Press 50/35

5:00 – 6:00 – V-Ups

6:00 – 7:00 – Rest

Even…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Box Jump Overs 24/20

5:00 – 6:00 – Alternating Single Arm Dumbbell Snatch 50/35

6:00 – 7:00 – Rest

Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed.


Extra Work:

2) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. 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=mXOwB9Yikx4

Champlain Valley CrossFit – Sport: Tuesday, January 22nd, 2019

*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

3 Power Snatches

2 Hang Squat Snatches

1 Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling!

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

3 Power Cleans

2 Hang Squat Cleans

1 Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling!

2) 3 rounds AQAP:

21/15 Calories Ski/Bike/Row/Run

21 Hang Power Cleans 95/65

21 Pull-ups


Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side

Rest 90-120 seconds between sets. 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=7MNv4_rTkfU

Champlain Valley CrossFit – Sport: Monday, January 21st, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups

Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot is on the box. Perform all reps on 1 side before switching to the other. Reference 12/28/18 for loading.

2) 3 rounds AQAP:

24 Deadlifts 135/95

12 Bar Facing Burpees

6 Front Squat 135/95


Extra Work:

3) Hip Thrusts: 3 sets of 15

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

4) Run – 7 sets of:

200m Hard

400 Easy

Work for consistent paces across the respective efforts.


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

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

Champlain Valley CrossFit – Sport: Saturday, January 19th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 25 minute AMRAP:

24 Burpees

12 Alternating Overhead Lunges 95/65

6 Power Snatch 95/65

3 Rope Climbs 15ft


Extra Work:

2) Plate Pinches: 5 x Max Hold

Rest 60 seconds between sets. Pick a weight you can hold for at least 30 seconds to start.

3) Dumbbell Bench Press: 4 sets of 15

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=nI4MijQJ_No

Champlain Valley CrossFit – Sport: Friday, January 18th, 2019

*Cleaning out the Cubbies HERE…TODAY!

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex. Yes these are the same complexes as last week. We will be working the same complex for 3 week blocks and then rotating to a different complex accordingly.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex.

2) 12 minute AMRAP:

8 Dumbbell Squat Cleans 35/25

12 Pull-ups

16 Box Jump Overs 24/20

20 Wall Balls 20/14


Extra Work:

3) Single Leg Good Morning: 4 sets of 10/side

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

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

https://www.youtube.com/watch?v=rBdWblvWb9o