Sport

Champlain Valley CrossFit – Sport: Monday, June 26th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Front Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

2) Back Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

3) 3 rounds AQAP:

400m Run

20 Hang Power Clean 115/75


Extra Work:

4) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

5) Single Leg Kettlebell Deadlifts: 3 set of 12/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

Champlain Valley CrossFit – Sport: Saturday, June 24th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) 20 minute AMRAP:

20 Kettlebell Swings 70/53

40 Abmat Sit-ups

60 Air Squats


Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken.

3) D-Ball Bear Carry: 400m

Heavy as possible. Keep it under 10 minutes.


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

Champlain Valley CrossFit – Sport: Friday, June 23rd, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

2o Pull-ups

40 Wall Balls 20/14

800m Run

10 Pull-ups

20 Wall Balls 20/14

400m Run


Extra Work:

4) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Use load if needed.

5) Sled Drag: 400m @ Bodyweight

Use a weight you can move continuously for the entire 400m, scale as needed.


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

Champlain Valley CrossFit – Sport: Thursday, June 22nd, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) 40 minute EMOTM:

Minute 1 – Monostructural Conditioning

Minute 2 – Monostructural Conditioning

Minute 3 – Gymnastics/Skill

Minute 4 – Gymnastics/Skill

Minute 5 – Non-Monostructural Conditioning

Minute 6 – Non-Monostructural Conditioning

Minute 7 – Barbell

Minute 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 – Sumo Deadlift + Accessory Work – Run/Wall Ball/Pull-up

– Sport/Competition – Snatch + Clean + Jerk – Run/Wall Ball/Pull-up


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

Champlain Valley CrossFit – Sport: Wednesday, June 21st, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1a) 0:00-12:00 – Every 90 seconds x 8 sets:

5-10 Strict Pull-ups +

3/side Split Kneeling Dumbbell Press

Pick output you can maintain for all 8 sets

1b) 12:00-20:00 – 8 minute AMRAP:

15-12-9 Dumbbell Deadlifts 50/35

15-12-9 Knees-up

Once you finish the round of 9, go back to the start.

1c) 22:00-34:00 – Every 1:30 x 8 sets:

5-10 Push-ups +

4/side Bent Over Dumbbell Piston Row

Pick weights output you can maintain for all 8 sets

1d) 34:00-40:00 – 6 minute AMRAP:

10 Dumbbell Squat Cleans 50/35

10 Burpees


Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.


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