Sport

Champlain Valley CrossFit – Sport: Thursday, March 21st, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 20 minute EMOTM:

Odd –  Monostructural Conditioning

Even – Gymnastics/Skill

1b) 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 – Deadlift/Pull Variations – Open 19.5

– Sport/Competition – Snatch/Clean and Jerk – Open 19.5


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

Champlain Valley CrossFit – Sport: Wednesday, March 20th, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

5/side Tempo Strict Single Leg Knees-up (1-0-2)

+

20-30 second Handstand Hold

Knees-up, pull up your knees at a normal pace, and then lower under 2 seconds. You’ll know if you’re doing this right or not because total time on the Pull-up Bar should be 30-35 seconds. If you’re not comfortable kicking up into a Handstand you can walk-up with your belly facing the wall, or do a Stink Bug hold.

1b) 15:00 – 30:00 – Every 1:30 x 10 sets:

5 Dumbbell Bent Over Rows +

5 Dumbbell Hang Power Cleans +

5 Dumbbell Push Press

Performed as a complex. Try and pick a weight that you can maintain for all 10 sets. Pick something that is also going to challenge you.

1c) 30:00 – 40:00 – Every 2:30 x 4 sets:

2 minutes of Ski/Bike/Row/Run @ Time Trial Pace from 3/13/19

Use the same machine as last week. This is 2 minutes on, 30 seconds off at your pace from last week. For instance if your rowed an 8:00 2K, you were at a 2:00/500m pace. If you don’t write down your workouts and results it pays to start as it will help guide you and give you the best opportunity at progressing and become a fitter and better athlete.


Extra Work:

2) Ring Dip Support: 7 x :30 ON/:30 OFF

Scale as needed.

3) Banded “No Money’s”: 5 sets of 20

Rest 90-120 seconds between sets. Focus on activation and position, not speed.


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

https://www.youtube.com/watch?v=HSRfN8xksZ0

Champlain Valley CrossFit – Sport: Tuesday, March 19th, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

2 Squat Snatch +

2 Low Hang Power Snatch +

2 Overhead Squats

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

2 Squat Clean +

2 Low Hang Power Clean +

2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling.

2) 3 rounds AQAP:

50 Double-unders

15 Pull-ups

15 Thrusters 75/55


Extra Work:

3) Rope Climb: 10 minute EMOTM

Pick a rep count you can maintain for the 10 sets.

4) Cable EZ Bar Curl: 3 sets of 30

Rest 90-120 seconds between sets. 


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

https://www.youtube.com/watch?v=xQ_IQS3VKjA

Champlain Valley CrossFit – Sport: Monday, March 18th, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Banded Hip Sling Kettlebell Romanian Deadlifts

This is a great positioning and activation drill, and a good one for those of you who struggle with hip hinging. Tie-off a Blue or Green Band to one of the Pull-up Rig masts at hip height. Get inside the band, facing away from the anchor point so that it’s pulling you back. Set the band in your hip hinge, walk out until there is moderate tension, grab your Kettlebell and do your Romanian Deadlifts while in the band.

2) 21-15-9 – AQAP:

Calories Ski/Bike/Row/Run

Deadlifts 185/135


Extra Work:

3) Front Plank: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

4) 5 rounds @ Moderate Pace:

2000m C2 Bike @ Damper 1

200 Single-unders

20m Bear Crawl

Steady, consistent pace. If you can perform the Single-unders with a heavy rope.


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

https://www.youtube.com/watch?v=2OhHkBmbb5Y

Champlain Valley CrossFit – Sport: Saturday, March 16th, 2019

WOD:

1a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Dumbbell Thrusters 35/25

1 Rope Climb 15ft

Workout  is performed 3+1, 6+2, 9+3, 12+4, 15+5, and so on until 7 minutes is up.

1b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Dumbbell Hang Squat Cleans 35/25

3 Box Jump Overs 24/20

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

1c) 20:00 – 27:00 – 7 minute Up Ladder:

3/side Alternating Dumbbell Plank Rows 35/25

10 Double-unders

Workout is performed as 3+10, 6+20, 9+30, 12+40 and so on until 7 minutes is up.


Extra Work:

2) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

3) Dumbbell Bench Press: 4 sets of 10

Rest 90-120 seconds 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=lE_z2wvC4oI