Sport

Champlain Valley CrossFit – Sport: Tuesday, April 23rd, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

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

2 Power Snatch +

1 Snatch

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. These should all be performed Touch-and-Go, no dropping the bar between reps.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) 40-30-20-10 – AQAP:

Push-ups

Kettlebell Swings 53/35


Extra Work:

3) D-Ball Bear Carry: 400m

Heavy as possible. Keep track of time and attempts to complete.

4) Single Arm Split Kneeling Landmine Press: 4 sets of 6/side

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=BI6HqdyMk-8

Champlain Valley CrossFit – Sport: Monday, April 22nd, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

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 (1-5-1) Dumbbell Goblet Split Squats

Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 D-Ball Bear Hug Band Resisted Hip Sling Good Morning

Feel this one out. Load as deemed fit. Tie a band to the pull-up rig at waist height, step into band facing away from anchor point, and put band in your hip crease, pick-up D-Ball, and perform 10 Good Mornings in this position.

https://www.youtube.com/watch?v=SxiFr96s1Ig&feature=youtu.be

2) AQAP:

33 Power Cleans 65/45

30 Double-unders

27 Hang Power Cleans 65/45

30 Double-unders

21 Front Squats 65/45

30 Double-unders

15 Squat Cleans 65/45

30 Double-unders

9 Hang Squat Cleans 65/45


Extra Work:

3) Belt Squat Machine: 5 minutes Marching @ 50% Bodyweight

Scale load as needed.

4) Run – 3 sets of:

800m Easy

600m Moderate

400m Hard

200m Sprint

No rest between sets. Work for consistent paces on each respective distance.


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

Champlain Valley CrossFit – Sport: Saturday, April 20th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1) AQAP:

800m Run

30 D-Ball Over the Shoulder 100/70

30 Overhead Squats 95/65

100 Abmat Sit-ups

30 Overhead Squats 95/65

30 D-Ball Over the Shoulder 100/70

800m Run


Extra Work:

2) Sotts Press: 4 sets of 10

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

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus. Focus on walking through your heels and getting maximal glute activation.


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

https://www.youtube.com/watch?v=9KgX8xR5gw0

Champlain Valley CrossFit – Sport: Friday, April 19th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

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

1 Clean Pull +

2 Low Hang Squat Clean +

1 Jerk

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) 30-20-10:

Shoulder-To-Overhead 115/75

Pull-ups


Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. All reps on 1 side, then switch to the other. Build as heavy as deemed fit. Keep it strict.

4) Bar Dips: 4 sets of 6

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


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

https://www.youtube.com/watch?v=cFIynPCc82Y

Champlain Valley CrossFit – Sport: Thursday, April 18th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Option A – CrossFit Burn

Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.


Option B – Active Recovery

This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) Not for Time:

400m Sled Drag @ 50% Bodyweight

Focus on walking as upright as possible and walking through your heels.

3) 3 sets not for time of:

1 minute Front Plank

1 minute Table Hold

1 minute Handstand Hold

1 minute Active Squat Hold

Everything today is about quality of movement. Take your time, you should breathe moderately through this work, but take your time.

4) 3 sets of:

1 minute/side Double Pigeon Stretch

2 minute Pancake Stretch

1 minute/side Barbell Pec Mobilizaiton

Work to get deeper into the stretch each round.

https://www.youtube.com/watch?v=UGT2rLyURFs

5) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.


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