Sport

Champlain Valley CrossFit – Sport: Friday, March 17th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Front Alternating Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep.

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

These should be done as a continuation of your Lunges. Add load if deemed fit.

3) 13 minute AMRAP:

55 Deadlifts 135/95

55 Wall Balls 20/14

55 Calories Row/Bike/Ski

55 Push-ups


Extra Work:

4) Double-unders: 10 minutes Practice

Goals should be to work to 100 unbroken.

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

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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

Champlain Valley CrossFit – Sport: Thursday, March 16th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 40 minute EMOTM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 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.


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

Champlain Valley CrossFit – Sport: Wednesday, March 15th, 2017

Schedule for today, 3/15 is the following…

5:45 AM Class Cancelled

7:00 AM-1:00 PM Open Gym

Evening Classes As Normal

Please check Facebook for any changes

** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 21 minute EMOTM:

Movement 1 – 5/side Split Kneeling Single Arm Dumbbell Press

Movement 2 – 5-10 Strict Pull-ups/Ring Rows

Movement 3 – 10-15 V-Ups

Pick reps and loading you can maintain for all 7 rounds of each movement. Split Press is opposite arm of the forward leg.

2) 4 rounds for Max Reps:

40 seconds Row/Bike/Ski

20 seconds Rest

40 seconds Box Jumps 24/20

20 seconds Rest

40 seconds Push-ups

20 seconds Rest


Extra Work:

3) Crab Walk: Accumulate 500ft

Emphasis on quality, not speed.

4) Hip Extension: 3 sets of 20

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


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

Champlain Valley CrossFit – Sport: Tuesday, March 14th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1a) Muscle Clean + Push Press: Every 1:00 x 5 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset the bar on the floor between reps.

1b) Power Clean + Push Press: Every 1:00 x 5 sets

Build upon your loading in 1a. Build as heavy as deemed fit.

1c) Clean and Jerk: Every 1:00 x 5 sets

Continue to build upon your loading from 1b. All reps are Full Squat and Split Jerk.

1d) Clean Pull: 3 Reps Every 2:00 x 3 sets

These should be done around 100% of your 1RM Clean. Build as deemed fit. Reset on the floor between reps. This should be done as one continuous 21 minute piece.

2) 8 minute AMRAP:

40 Double-unders

20 Wall Balls 20/14

10 Deadlifts 155/105


Extra Work:

3) Toes-to-bar: 10 minute Practice/EMOTM

Work on the skill if you have them, perform and EMOTM of even reps if you do have them.

4) Turkish Get-up: 5 sets of 3/side

Rest 90-120 seconds between sets. Perform all reps on one arm before switching to the other. Heavy as possible.


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

Champlain Valley CrossFit – Sport: Monday, March 13th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 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) 10 minute AMRAP:

10 Burpees

20 Russian Kettlebell Swings 53/35


Extra Work:

3) D-Ball Bear Hug Hold Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible.

4) Row – 3 rounds of

50-40-30-20-10 Calories

Rest 60 seconds between intervals

Work on consistent pacing intervals, don’t crush yourself, leave something in the tank at the end of each interval.


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