Sport

Champlain Valley CrossFit – Sport: Friday, February 24th, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Pause Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading.

2) Front Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading.

3) AQAP:

10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 35/25

15 Burpee Box Jump Overs 24/20


Extra Work:

4) Good Morning: 4 sets of 15

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

5) Kipping Pull-up: 10 minutes Practice

Work on any facet of Kipping Pull-ups.


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

Champlain Valley CrossFit – Sport: Thursday, February 23, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 40 minute EMOTM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 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.


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

Champlain Valley CrossFit – Sport: Wednesday, February 22nd, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Every 2:00 x 7 sets: 5 Bench Press + 5-15 Pull-ups/Ring Rows

Warm-up as deemed fit. Start around 60-70% of your 1RM for the Bench Press. For the Pull-up/Ring Row pick a quantity of reps you can maintain for all 7 sets. Pull-ups can be strict, kipping, chest-to-bar, etc.

2) 4 rounds for Max Reps:

1 minute Kettlebell Swings 70/53

1 minute Box Jumps 24/20

1 minute Row/Bike/Ski


Extra Work:

3) Single Arm Dumbbell Row: 3 sets of 12/side

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

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.


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

Champlain Valley CrossFit – Sport: Tuesday, February 21st, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Snatch: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep.

2) Clean and Jerk: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Drop and reset between reps.

3) 8 minute AMRAP:

20 Alternating Single Arm Dumbbell Snatch 35/25

40 Double-unders


Extra Work:

4) Rope Climb: 10 minute EMOTM

Pick a rep quantity you can maintain for all 10 minutes. If you don’t have a proficient Rope Climb yet than spend 10 minutes practicing.

5) 3 rounds not for time:

50ft Crab Walk

50ft Bear Crawl

50ft Inch Worm

50ft Alligator Crawl

Focus on your positioning and use this to work on your mobility.


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

Champlain Valley CrossFit – Sport: Monday, February 20th, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Pause Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 1/30/17 for loading.

2) Back Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 1/30/17 for loading.

3) AQAP:

 21 Power Cleans 95/65

21 Bar Facing Burpees

15 Hang Squat Cleans 95/65

15 Bar Facing Burpees

9 Squat Cleans 95/65

9 Bar Facing Burpees


Extra Work:

4) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20

Perform this at a smooth and steady aerobic pace, if you have a heart rate monitor goal should be to stay in high zone 2, low zone 3.

5) Row: 30 x :30 @ HARD/:30 @ EASY

Percentage refers to wattage output. The goal for this should be consistent pacing for all 30 intervals, your easy should be 50% of your hard.. For instance rowing 400 watts for your work (1:35.6 pace), and 200 watts for your Easy (2:00.5 pace). Pace/Wattage calculator at the link below.

http://www.concept2.com/indoor-rowers/training/calculators/watts-calculator


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