Sport

Champlain Valley CrossFit – Sport: Saturday, November 18th, 2017

*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 3 rounds for Max Reps:

2 minutes Ski/Bike/Row

2 minutes Wall Balls 20/14

2 minutes Toes-to-bar

2 minutes Alternating Dumbbell Snatch 50/35

2 minutes Rest


Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on quality over loading. Behind the Neck, Snatch Grip.


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

Champlain Valley CrossFit – Sport: Friday, November 17th, 2017

*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set.

2) Clean Deadlift: 5 Every 2:00 x 3 sets

Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull.

3) 3 rounds AQAP:

50 Double-unders

15 Pull-ups

12 Squat Cleans 95/65


Extra Work:

4) Hip Extension: 4 sets of 12

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip, Strict, Kipping, Assisted, Weighted, Support, etc.


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

Champlain Valley CrossFit – Sport: Thursday, November 16th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 40 minute EMOTM:

Minute 1 –  Monostructural Conditioning

Minute 2 – Gymnastics/Skill

Minute 3 –  Non-Monostructural Conditioning

Minute 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.

* Movements for Friday…

– Fitness – Deadlifts + Single Leg Work – Jump Rope + Ring Row + Front Squat

– Sport/Competition – Clean + Jerk – Jump Rope + Pull-up + Squat Clean


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

Champlain Valley CrossFit – Sport: Wednesday, November 15th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

1b) 7 minute EMOTM: 5-10 Bar Rows

Pick output you can maintain for Part A through all 3 pieces.. Pick a rep scheme you can keep for the Bar Rows. Add load if deemed fit. Perform the Bar Rows off of your Barbell and Bench.

2a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

2b) 7 minute EMOTM: 5 Bench Press

Continue to the same output for Part A. Bench Press start around 60% of your 1RM and build as heavy as deemed fit.

3a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

3b) 7 minute EMOTM: 10 V-Ups + 10 Kettlebell Swings 70/53

Continue to the same output for Part A. If you can’t perform a V-Up scale to Abmat Sit-ups.


Extra Work:

4) Strict Chin-ups: 10 minute EMOTM

Pick a rep scheme you can maintain for all 10 sets. Assisted, bodyweight, or weighted.

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on quality not speed.


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

Champlain Valley CrossFit – Sport: Tuesday, November 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Snatch Pull + Hang Power Snatch + Hang Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. On the Doubles, drop the bar and reset between complexes. Take an additional 1 minute rest after your last set.

2) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets

Start around 60-70% of your 1RM Snatch. Reset on the floor between each rep.

3) 7 minute AMRAP:

21 Deadlifts 115//75

15 Front Squats 115/75

9 Shoulder-to-Overhead 115/75


Extra Work:

3) D-Ball Carry: 400m

Keep track of time and attempts to complete.

4) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold, Walk, Push-up.


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