Sport

Champlain Valley CrossFit – Sport: Friday, February 23rd, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Push Press + Push Jerk

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

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

Continue to build loading from complex 1.

3) 20 minute AMRAP:

8 Knees-up

10 Single Arm Dumbbell Hang Clean + Press 35/25

14/12 Calories Ski/Bike/Row


Extra Work:

4) Single Leg Kettlebell Deadlift: 3 sets of 12/side

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

5) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit. 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

Champlain Valley CrossFit – Sport: Thursday, February 22nd, 2018

WOD:

1a) 20 minute EMOTM:

Odd –  Monostructural Conditioning

Even – Gymnastics/Skill

2a) 20 minute EMOTM:

Even –  Non-Monostructural Conditioning

Odd – 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 – 18.1 TBA

– Sport/Competition – Clean + Jerk – 18.1 TBA


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

Champlain Valley CrossFit – Sport: Wednesday, February 21st, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 10:00 x 4 sets:

4 minutes Ski/Bike/Row/Run

1 minute Dumbbell Deadlifts 50/35

1 minute Push-ups

1 minute Box Jumps 24/20

1 minute Burpees

Max output each set. Focus on your pacing on the machine. Hold a pace that is tough for the 4 minutes, leaves you working and breathing, but not blown-up getting off the machine and transitioning to your next movements.


Extra Work:

2) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.


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

Champlain Valley CrossFit – Sport: Tuesday, February 20th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance

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

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

Continue to build loading from the first Complex. No dropping the bar between reps.

3) 3-3-4 minute AMRAP – 1 minute Rest:

30 Wall Balls 20/14

20 Toes-to-bar

Max Power Snatch 95/65


Extra Work:

4) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side

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


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

Champlain Valley CrossFit – Sport: Monday, February 19th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets

Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading.

2) Back Rack Box Step-ups: 10/side Every 3:00 x 3 sets

No alternating, perform all reps on 1 leg before switching to the other. Setup the box so your knee is in line with your hip when your foot is on the box.

3) 7 minute Up Ladder:

3 Hang Power Cleans 135/95

10 Double-unders

Workout is 3+10, 6+20, 9+30, and so on until 7 minutes is up.


Extra Work:

4) Elevated Kettlebell Sumo Stance Romanian Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Stand on risers to maximize range of motion.

5) Row: 3 x 2k @ 105-110% of PR Pace

Rest 4 minutes between sets. Example pacing, if your 2K PR pace is 1:40 (100 seconds), perform these at a 1:45-1:50 (105-110 seconds) pace. Pick pacing you can maintain for all 3 sets.


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