Sport

Champlain Valley CrossFit – Sport: Tuesday, January 16th, 2018

WOD:

1) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and work on positioning.

2) Every 1:30 x 7 sets: Snatch Pull + Low Hang Snatch + Overhead Squat

Continue to build loading from Part 1. Build as heavy as deemed fit.

3) 10 minute AMRAP:

30 Double-unders

15 Power Snatch 65/45

12 Pull-ups


Extra Work:

4) Seated Cable Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

5) Farmers Carry: 8 x 100ft

Rest 60 seconds between sets. Heavy as possible.


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

Champlain Valley CrossFit – Sport: Monday, January 15th, 2018

WOD:

1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole.

2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets

Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit.

3) 3 rounds for Max Reps:

1:30 Calories Ski/Bike/Row

1:00 Air Squats

:30 Hang Power Cleans 95/65

1:00 Rest

This is a 3 minute Round, followed by 1 minute Rest.


Extra Work:

4) Single Leg Good Morning: 4 set of 10/side

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

5) Ski Erg: 10 sets of

1 minute Easy

1 minute Moderate

1 minute Hard

1 minute Rest


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

Champlain Valley CrossFit – Sport: Saturday, January 13th, 2018

WOD:

1) 20 minute Up Ladder:

1 Rope Climb 15ft

5 Alternating Dumbbell Snatch 50/35

10 Wall Balls 20/14

Workout goes 1+5+10, 2+10+20, 3+15+30, and so on until 20 minutes is up.


Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if deemed appropriate.

3) Sotts Press: 4 sets of 10

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: Friday, January 11th, 2018

WOD:

1) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work.

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

Continue to build loading from Part 1.

3) AQAP:

50 Double-unders

50 Shoulder-to-Overhead 75/55

50 Double-unders

50 Knees-to-armpits

50 Double-unders

50 Dumbbell Front Rack Lunges 35/25

50 Double-unders


Extra Work:

4) Strict Pull-up: 10 minute EMOTM

Use assistance as needed. Pick reps you can maintain for all 10 sets.

5) 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: Thursday, January 11th, 2018

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 – STOH, Knees-up, Lunges, Jump Rope

– Sport/Competition – Clean + Jerk – STOH, T2B, Lunges, Jump Rope


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