Sport

Champlain Valley CrossFit – Sport: Tuesday, April 24th, 2018

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets;

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets.

2) Power Santch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) AQAP:

50 Kettlebell Swings 53/35

50 Burpees

25 Kettlebell Swings 53/35

25 Burpees


Extra Work:

5) Rope Climbs: 10 minutes Practice

Work on any facet of a Rope Climb.

6) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum for the other 10 reps.


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

Champlain Valley CrossFit – Sport: Monday, April 23rd, 2018

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Box Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

2) Box Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18.

4) AQAP:

75 Air Squats

25 Power Cleans 115/75

800m Run

25 Power Cleans 115/75

75 Air Squats


Extra Work:

5) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scaling load if needed for desired stimulus.

6) Run – 4 sets of:

200m, Rest 1:00

400m, Rest 1:30

800m, Rest 2:00

Set 1 @ Easy, Set 2 @ Moderate, Set 3 Hard, Set 4 @ Moderate


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

Champlain Valley CrossFit – Sport: Saturday, April 21st, 2018

*We are changing our client management software HERE

WOD:

1) 20 minute AMRAP:

300m Run

20 Alternating  Dumbbell Snatch 50/35

1 Rope Climb 15ft


Extra Work:

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

Rest 90-120 seconds between sets. Perform all reps on 1 side then switch to the other. Heavy as possible.

3) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken Reps.


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

Champlain Valley CrossFit – Sport: Friday, April 20th, 2018

*We are changing our client management software HERE

WOD:

1) Clean High-Pull + Muscle Clean + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets

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

2) Clean Pull + Hang Power Clean + Power Clean + Push Jerk: Every 1:30 x 7 sets

Continue to build loading from Complex 1. Drop and reset after the Hang Power Clean.

3) AQAP:

3 rounds of…

15 Overhead Squats 95/65

15 Toes-to-bar

Into

3 rounds of…

7 Power Snatch 95/65

14 Push-ups


Extra Work:

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

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

5) C2 Bike – Ride Simulation:

0:00 – 2:00 – Easy @ Damper 2

2:00 – 5:00 – Hard @ Damper 8

5:00 – 8:00 – Moderate @ Damper 5

8:00 – 10:00 – Hard @ Damper 10

10:00 – 25:00 – Moderate @ Damper 6

25:00 – 30:00 – Hard @ Damper 8

30:00 – 45:00 – Moderate @ Damper 4

45:00 – 48:00 – Hard @ Damper 8

48:00 – 50:00 – Moderate @ Damper 5

50:00 – 55:00 – Hard @ Damper 10

55:00 – 60:00 – Easy @ Damper 1


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

Champlain Valley CrossFit – Sport: Thursday, April 19th, 2018

*We are changing our client management software HERE

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 – Upper Body Push/Pull + Trunk – Front Squat + Knees-up

– Sport/Competition – Clean + Jerk – OHS + T2B


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