Sport

Champlain Valley CrossFit – Sport: Monday, August 20th, 2018

WOD:

1) Front Squat: 10-10-8-8-6 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. We haven’t Front Squatted in a long time so don’t be surprised if things feel a little off.

2) Front Rack Split Squat: 8/side Every 2:30

Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little.

3) 15-12-9-6-3 – AQAP:

Power Clean 135/95

200m Run


Extra Work:

4) Hip Thrusts: 4 sets of 15

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

5) Ski Erg:

A) 5:00 Easy

B) 4 x 1:00 @ Moderate-to-Modeately Hard, 1:00 Rest

C) 4 x 8:00 @ Easy-to-Moderate, Rest 2:00

Make sure efforts/paces in B and C are maintainable for each of the respective 4 sets.

 


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

https://www.youtube.com/watch?v=vbCQt8QJQ1A

Champlain Valley CrossFit – Sport: Saturday, August 18th, 2018

WOD:

1) 5 rounds AQAP:

400m Run

30 Abmat Sit-ups

20 Push-ups

10 Clean and Jerks 115/75


Extra Work:

2) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for time, for quality.


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

Champlain Valley CrossFit – Sport: Friday, August 17th, 2018

WOD:

1) Every 1:00 x 6 sets: Muscle Clean + Push Press

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

2) Every 1:00 x 6 sets: Power Clean + Push Jerk

Continue to build loading from Part 1.

3) Every 1:30 x 6 sets: Clean + Jerk

Continue to build loading from Part 2.

4) “Karen” – AQAP:

150 Wall Balls 20/14


Extra Work:

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat…including mobility.

6) Single Leg Kettlebell Deadlift: 4 sets of 10/side

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


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

https://www.youtube.com/watch?v=e1xYJjNzqeY

Champlain Valley CrossFit – Sport: Thursday, August 16th, 2018

WOD:

1) 40 minute EMOTM:

Minute 1+2 –  Monostructural Conditioning

Minute 3+4 – Gymnastics/Skill

Minute 5+6 –  Non-Monostructural Conditioning

Minute 7+8 – 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 – Push/Pull/Trunk – Wall Ball

– Sport/Competition – Clean + Jerk – Wall Ball


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

Champlain Valley CrossFit – Sport: Wednesday, August 15th, 2018

WOD:

1) Every 2:00 x 20 sets:

Sets 1-5 – 200m Run + 5/side Dumbbell Push Press

Sets 6-10 – 200m Run +10-20 Box Jump Overs

Sets 11-15 – 200m Run + 5/side Dumbbell Plank Rows

Sets 16-20 – 200m Run + 10-15 Toes-to-bar/Knees-up

Scale as needed. Runs should absolutely not take any longer than 60 seconds. All of your movements, weights, rep choices should be maintainable efforts, and unbroken where applicable. At the long end each set should take 90 seconds, so scale appropriately. Pull back the run as deemed appropriate to 150m or less if needed. To perform the 200m Run for all rounds, you need to be confident in your ability to maintain an 8:00/mile pace for all rounds. This is a great opportunity to work your pacing as well as your ability to recovery in between sets.


Extra Work:

2) L-Sit: Accumulate 1-2 minutes

Keep track of time and attempts to complete.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale load as needed for desired stimulus.


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

https://www.youtube.com/watch?v=9R-3UT1Vd9o&t=2s