Sport

Champlain Valley CrossFit – Sport: Monday, April 17th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 7 Reps

Sets 4-6 – 5 Reps

Sets 7-9 – 3 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) AQAP:

100 Double-unders

75 Air Squats

50 Power Cleans 95/65


Extra Work:

3) Single Leg Kettlebell Deadlift: 4 sets of 10/side

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

4) Row: 20 x 250m

Rest 60 seconds between efforts. Goal is maintainable efforts.


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

Champlain Valley CrossFit – Sport: Saturday, April 15th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 5 rounds AQAP:

400m Run

30 Air Squats

20 Pull-ups

10 Burpees


Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

3) Band Pull-aparts: 100 not for time

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


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

Champlain Valley CrossFit – Sport: Friday, April 14th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep.

2) D-Ball Bear Good Morning: 12 Reps Every 2:00 x 5 sets

Focus on positioning over load. Keep the ball tight to your belly. Load as deemed fit.

3) AQAP:

15 Dumbbell Burpees 35/25

20 Knees-to-Armpits

25 Dumbbell Power Clean 35/25

30 Knees-to-Armpits

35 Dumbbell Thrusters 35/25

Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow.


Extra Work:

4) Dumbbell Bench Press: 4 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

5) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.


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

Champlain Valley CrossFit – Sport: Thursday, April 13th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 40 minute EMOTM:

Minutes 1-10 – Movement 1 – Monostructural Conditioning

Minutes 11-20 – Movement 2 – Gymnastics/Skill

Minutes 21-30 – Movement 3 – Barbell

Minutes 31-40 – Movement 4 – Non-Monostructural Conditioning

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 – 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.

Movement 4 – 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.


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

Champlain Valley CrossFit – Sport: Wednesday, April 12th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 0:00 – 10:00 – Strict Pull-ups: 10 minute EMOTM

Reference last week’s band and assistance. If you imploded on your way through this last week, make an effort to pick something more maintainable this week. Minimum of 5 Reps per minute…at the same time if you’re using a band, no more than 5 reps/minute as we want you working the strength spectrum of the movement.

2) 10:00-17:00 – 7 minute Up Ladder:

3 Shoulder-to-Overhaed 95/65

3 Box Jumps 24/20

Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Rest 3 minutes after this is complete.

3) 20:00-30:00 – Push-ups: 10 minute EMOTM

Like the Pull-ups pick an effort that is maintainable in unbroken sets. Scale to a Knee Push-up as needed. Minimum of 5 reps per minute. Rest 3 minutes after Push-ups.

4) 33:00-40:00 – 7 minute AMRAP:

Max Calories Row/Bike/Ski

If there aren’t enough machines for the entire class, pair up with someone and switch parts 2 and 4.


Extra Work:

5) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

6) 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