Sport

Champlain Valley CrossFit – Sport: Monday, September 25th, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) Back Squat: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit.

2) Front Squat: 5 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 Deadlifts 185/135

3 Box Jump Overs 24/20

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


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale load as needed if you can’t move continuously for the 400m.

5) Run – 4 sets of:

800m Easy

400m Moderate

200m Fast

Rest 3 minutes


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

Champlain Valley CrossFit – Sport: Saturday, September 23rd, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) 3 rounds for Max Reps:

3 minutes Burpees

2 minutes Kettlebell Swings 53/35

1 minute Box Jumps 24/20

2 minutes Rest


Extra Work:

2) Alternating Kettlebell Z-Press: 4 sets of 6/side

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

3) Hollow Hold: Accumulate 3 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, September 22nd, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) Halting Clean High-Pull + High Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM C+J, build as heavy as deemed fit.

2) Clean Pull + High-Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean Pull + High-Hang Clean + Split Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

400m Run

15 Power Snatch 65/45

3 Rope Climbs 15ft


Extra Work:

5) Barbell Back Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Alternate legs each rep. Build as heavy as deemed fit.

6) Single Arm Dumbbell Row: 3 sets of 20/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: Thursday, September 21st, 2017

*CVCF 7 Year Anniversary Party 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 – Run + Ball Slam + Rope Sit-to-stand

– Sport/Competition – Clean + Jerk – Run + Power Snatch + Rope Climb


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

Champlain Valley CrossFit – Sport: Wednesday, September 20th, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) Every 4:00 x 10 sets:

Odd – 300m Run + 25 Wall Balls 20/14 + 15 Push-ups

Even – 300m Run + 5 Push Press

Scale reps loading as needed. Odd rounds should take no longer than 3 minutes so that you have at least 1 minute of rest. For the Push Press build loading each round as deemed fit, rest appropriately coming off the run so you can maximize the loading on the Push Press. During the Push Press rounds, don’t game the run and jog, hit the run hard, recover, and then hit your Push Press.


Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Hip Extension: 3 sets of 20

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


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