Sport

Champlain Valley CrossFit – Sport: Wednesday, September 19th, 2018

WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups

Pick a rep range, and if needed, assistance, that you can maintain for all 6 sets.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Split Kneeling Single Arm Kettlebell Press

Pick a weight you can maintain for all 6 sets.

1c) 20:00 – 32:00 – AQAP: 1 mile Run

Time trial, get after it. Reference 6/13/18 for time.

1d) 32:00 – 40:00 – 8 minute AMRAP:

50 Double-unders

12 Toes-to-bar

9 Dumbbell Power Cleans 50/35


Extra Work:

2) Abmat Sit-ups: 100 Reps

Keep track of time and sets to complete.

3) Sled Drag: 6 x 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.


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

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

Champlain Valley CrossFit – Sport: Tuesday, September 18th, 2018

WOD:

1) Every 1:30 x 7 sets:

2 Snatch High-Pulls +

Power Snatch +

Snatch Push Press +

Overhead Squat

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

2) Every 1:30 x 7 sets:

2 Clean High-Pulls +

Power Clean +

Thruster +

Push Press

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

3) 4 rounds AQAP:

21 Wall Balls 20/14

15 Shoulder-to-Overhead 115/75

9 Bar Facing Burpees


Extra Work:

4) Cable Neutral Grip Row: 3 sets of 12.12.12

Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps.

5) Sotts Press: 4 sets of 10

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


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

https://www.youtube.com/watch?v=cu-7WSjaVyU

Champlain Valley CrossFit – Sport: Monday, September 17th, 2018

WOD:

1) Front Squat: 6-6-4-4-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Front Rack Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 8/20/18 for loading.

3) 9 minute AMRAP:

20 Russian Kettlebell Swings 70/53

10 Alternating Goblet Box Step-ups 70/53 @24/20


Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Run:

A) 800m Easy

B) 2 sets of  – Every 1:00 x 4 sets 25m Sprint – Rest 3:00 between sets

C) Every 2:00 x 12 sets – 200m Run @ 70%, 75%, 80%, 85% (Rotate for 3 Waves)

For for consistent paces/efforts across each respective piece.

Distance references if you are changing modalities HERE


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

https://www.youtube.com/watch?v=0UxejWQuVuE

Champlain Valley CrossFit – Sport: Saturday, September 15th, 2018

WOD:

1) 5 x 4 minute AMRAP/2 minutes Rest:

300m/400m/500m/600m/700m Run Buy-In

Then…AMRAP:

21/18/15/12/9 Thrusters 95/65

21/18/15/12/9 Toes-to-bar

Structure of this workout is that the runs get progressively longer and your set sizes get smaller each 4 minute block. Runs are all Buy-Ins, AMRAP the remaining time left in the 4 minute block of Thrusters and Knees-up/Toes-to-bar. Round one is 300m + AMRAP of 21/21, Round two is 400m + AMRAP of 18/18, and so on through the 5 rounds.


Extra Work:

2) Rope Pull-ups: 4 sets of 6

Rest 2-3 minutes between sets. Add load as deemed fit.

3) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.


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

https://www.youtube.com/watch?v=umm1T5_ptaQ&t=7s

Champlain Valley CrossFit – Sport: Friday, September 14th, 2018

WOD:

1) Every 1:30 x 7 sets:

Power Snatch +

Hang Power Snatch +

2 Overhead Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

Clean +

Front Squat +

2 Jerks

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

30-240-18-12-6 Deadlifts 155/105

15-12-9-6-3 Bar Facing Burpees


Extra Work:

4) Tuck Crunches: 100 Reps

Keep track of time and number of sets to complete.

5) Dog Sled Push: 400m @ 75%

Smooth and steady walk. Scale load as needed.


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

https://www.youtube.com/watch?v=Dsphi5ncOgw