Sport

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

Champlain Valley CrossFit – Sport: Wednesday, January 10th, 2018

WOD:

1) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5 Close Grip Bench Press

Pick output you can maintain on the machine for all sets. Start around 50-60% of your 1RM Bench Press, build as heavy as deemed fit.

2) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Barbell Upright Rows

Pick output you can maintain on the machine for all sets. Upright rows, work light, focus on positioning and range of motion. Keep them Strict.

3) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Dumbbell Floor Press + 10 Kettlebell Swings 53/35

Pick output you can maintain on the machine for all sets. Use a weight for the Floor Press that is tough to do for 10 reps. Keep the Dumbbells neutral for the Floor Press. This entire piece should be done as one continuous 42 minute piece.


Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

5) Sandbag Bear Hug 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: Tuesday, January 9th, 2018

WOD:

1) Every 1:30 x 7 sets: Snatch High Pull + Hang Muscle Snatch + 2 Overhead Squats

Warm-up as needed. Start light, use this as a warm-up and technique work.

2) Every 1:30 x 7 sets: Snatch + Hang Snatch

Continue to build on loading from Part 1. No dropping the bar between reps. All reps full Squat.

3) 9 minute AMRAP:

15 Calories Ski/Bike/Row/200m Run

12 Dumbbell Thrusters 35/25

9 Pull-ups


Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict.

5) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken Reps.


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

Champlain Valley CrossFit – Sport: Monday, January 8th, 2018

WOD:

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

Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep.

2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges

Start light, build as heavy as deemed fit. Alternate legs each rep.

3) 10 minute AMRAP:

30 Bar Facing Burpees

20 Power Cleans 95/65

30 Bar Facing Burpees

10 Power Cleans 135/95

30 Bar Facing Burpees

Max Power Cleans 185/135


Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

5) Bike Erg: 8 sets

3:00 Easy Wattage

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

This is one continuous 40 minute piece. Example pacing would be 150 watts, 200 watts, 250 watts, 300 watts, 350 watts.


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