Sport

Champlain Valley CrossFit – Sport: Friday, August 11th, 2017

*Open Gym will be 8-10 AM this Sunday, the 13th.

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Clean High-Pull + Low Hang Muscle Clean + Front Squat: Every 1:00 x 7 sets

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

2) Clean Pull + Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean Pull + Low Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 2-3-4 minute AMRAP – 1 minute Rest:

50 Double-unders

21 Shoulder-to-Overhead 95/65

Max Bar Facing Burpees

Rest 1 minute between each AMRAP. Score is total Burpees each round.


Extra Work:

5) Band Pull-Aparts: 100 Reps

Not for time. Switch between over and underhand every 10 reps.

6) Waiters Walk: 6 x 50m

Rest 60 seconds between sets. Switch sides every 50m.


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

Champlain Valley CrossFit – Sport: Thursday, August 10th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1a) 20 minute EMOTM:

Odd –   Monostructural Conditioning

Even – Gymnastics/Skill

Directly Into

1b) 20 minute EMOTM:

Odd – Non-Monostructural Conditioning

Even – 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 + Accessory Work – Jump Rope + STOH + Burpee

– Sport/Competition – Clean + Jerk – Jump Rope + STOH + Burpee


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

Champlain Valley CrossFit – Sport: Wednesday, August 9th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) 0:00 – 30:00 – Every 5:00 x 6 sets

400m Run

25 Wall Balls 20/14

+

Max Set Ring Rows/Strict Pull-ups

Hit the Run and Wall Ball as an interval, in the remainder of the 5 minute block perform a set of Max Reps of either Ring Rows or Strict Pull-ups.

2) 30:00 – 40:00 – Max Reps:

60 seconds Push-ups

60 seconds Kettlebell Swings 53/35


Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.


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

Champlain Valley CrossFit – Sport: Tuesday, August 8th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Snatch High-Pull + Low Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

Start around 50% of your 1RM and build a heavy as deemed fit.

2) Snatch Pull + Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) AQAP:

30 Alternating Dumbbell Snatch 50/35

60 Knees-to-armpits

30 Alternating Dumbbell Snatch 50/35


Extra Work:

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

6) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes).


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

Champlain Valley CrossFit – Sport: Monday, August 7th, 2017

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much!

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start heavier than last week. Build as heavy as deemed fit.

2) D-Ball Bear Hug Box Step-ups: 6/side Every 2:00 x 5 sets

Performed as a continuation of your Back Squats starting at 10:00 on the clock. Perform all 6 reps on 1 leg before switching to the other. Set box height so your knee in hip are in line.

3) 10 minute Up Ladder:

5 Hang Power Clean 95/65

200m Run

For this workout the run stays fixed…so, 5 + 200m, 10 + 200m, 15 + 200m, and so on until 10 minutes is up.


Extra Work:

4) Dog Sled Sprints: 6 x 50m

Rest 90-120 seconds between sets. Keep it light enough you can run with it.

5) Hip Thrusts: 100 reps

Not for time. No weight. 1 second pause/contraction at the top of each rep.


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