Sport

Champlain Valley CrossFit – Sport: Saturday, September 22nd, 2018

WOD:

1) “McGhee” – 30 minute AMRAP:

5 Deadlifts 275/185

13 Push-ups

9 Box Jumps 24/20


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Cable Flat Bar Lat Press Down: 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=BiieXKV1BQU

Champlain Valley CrossFit – Sport: Friday, September 21st, 2018

WOD:

1) Every 1:30 x 7 sets: Hang Snatch + Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Snatch. All reps full Squat.

2) Every 1:30 x 7 sets: Hang Clean + Clean + Jerk

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Clean. All reps full Squat.

3) AQAP:

3 rounds of…

200m Run

10 D-Ball Over the Shoulder 100/70

Into

2 rounds of…

400m Run

15 Thrusters 95/65


Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

5) Sandbag Carry: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.


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

https://www.youtube.com/watch?v=5o9FEI3ue3Y

Champlain Valley CrossFit – Sport: Thursday, September 20th, 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 – Run + D-Ball + Thruster

– Sport/Competition – Snatch/Clean and Jerk – Run + D-Ball + Thruster


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

Champlain Valley CrossFit – Sport: Wednesday, September 19th, 2018

WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups

Pick a rep range, and if needed, assistance, that you can maintain for all 6 sets.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Split Kneeling Single Arm Kettlebell Press

Pick a weight you can maintain for all 6 sets.

1c) 20:00 – 32:00 – AQAP: 1 mile Run

Time trial, get after it. Reference 6/13/18 for time.

1d) 32:00 – 40:00 – 8 minute AMRAP:

50 Double-unders

12 Toes-to-bar

9 Dumbbell Power Cleans 50/35


Extra Work:

2) Abmat Sit-ups: 100 Reps

Keep track of time and sets to complete.

3) Sled Drag: 6 x 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.


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

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

Champlain Valley CrossFit – Sport: Tuesday, September 18th, 2018

WOD:

1) Every 1:30 x 7 sets:

2 Snatch High-Pulls +

Power Snatch +

Snatch Push Press +

Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

2 Clean High-Pulls +

Power Clean +

Thruster +

Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) 4 rounds AQAP:

21 Wall Balls 20/14

15 Shoulder-to-Overhead 115/75

9 Bar Facing Burpees


Extra Work:

4) Cable Neutral Grip Row: 3 sets of 12.12.12

Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps.

5) Sotts Press: 4 sets of 10

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


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

https://www.youtube.com/watch?v=cu-7WSjaVyU