Sport

Champlain Valley CrossFit – Sport: Tuesday, May 15th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit.

2) Snatch Pull + Power Snatch: Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

4) 3 rounds AQAP:

20 Power Snatch 95/65

20 Bar Facing Burpees


Extra Work:

5) Farmers Carry: 400m

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

6) 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

https://www.youtube.com/watch?v=zCiCMqmsdgo&t=2108s

Champlain Valley CrossFit – Sport: Monday, May 14th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Back Rack Box Squat: 10-8-6-6-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

3) AQAP:

75 Air Squats

50 Dumbbell Power Cleans 35/25

75 Air Squats


Extra Work:

4) Dumbbell Sumo Stance Romanian Deadlifts: 3 sets of 15

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

5) Run:

A) 1200m @ Easy Pace. Rest 1 minute.

B) 4 x 600m (200m moderate, 200m fast, 200m easy). Rest 1 minute between intevals. 3 minutes rest after all 4 intervals are done.

C) 1200m at Moderate Pace

Pacing

Fast Pacing – Mile PR Pace

Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m

Easy pacing – Mile PR Pace + 4-5 seconds per 100m


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

https://www.youtube.com/watch?v=oK0luXERpSY

Champlain Valley CrossFit – Sport: Saturday, May 12th, 2018

WOD:

1) 5 x 3 minute AMRAP – 1 minute Rest:

24-21-18-15-12 Overhead Squat 95/65

15 Burpees

Max Wall Balls 20/14

Each round your Squat reps go down. Scale as needed. Keep track of total Wall Balls completed.


Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale load as needed.


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

https://www.youtube.com/watch?v=TEInBksh0wg

Champlain Valley CrossFit – Sport: Friday, May 10th, 2018

WOD:

1) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk.

2) Every 1:30 x 7 sets: Clean + 3 Front Squats

Continue building load from complex 1. Build as heavy as deemed fit.

3) AQAP:

800m Run

50 Toes-to-bar

40 Thrusters 65/45


Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

5) Cable Hamstring Curls: 4 sets of 20

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=c7mipf2jqvE

Champlain Valley CrossFit – Sport: Thursday, May 10th, 2018

WOD:

1) 40 minute EMOTM:

Minutes 1-10 –  Monostructural Conditioning

Minutes 11-20 – Gymnastics/Skill

Minutes 21-30 –  Non-Monostructural Conditioning

Minutes 31-40 – 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 – Functional Strength Work – Run + Knees-up + Thruster

– Sport/Competition – Clean + Jerk – Run + Toes-to-bar/Muscle-up + Thruster


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