Sport

Champlain Valley CrossFit – Sport: Monday, October 16th, 2017

*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Warm-up as needed. Pick weights within the percentage range based on feel.

2) Front Squat – Every 2:30:

5 @ 60-65%

3 sets of 5 @ 65-75%

Pick weights within the percentage range based on feel.

3) For Max Reps:

2 minutes Box Jump Overs 24/20

3 minutes Medball Squat Clean 20/14

4 minutes Calories Ski/Bike/Row


Extra Work:

4) Run – 5 sets of:

400m Easy

300m Moderate

200m Fast

100m Sprint

Rest 3 minutes

Focus on maintainable efforts/paces.

5) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously.


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

Champlain Valley CrossFit – Sport: Saturday, October 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 4 rounds AQAP:

800m Run

30 Wall Balls 20/14

3 Rope Climbs 15ft


Extra Work:

2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side

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

3) Strict Pull-up: 4 sets of 6-8 reps

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


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

Champlain Valley CrossFit – Sport: Friday, October 23rd, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 10 minute AMRAP:

21 Deadlifts 115/75

20 Double-unders

15 Hang Power Cleans 115/75

20 Double-unders

9 Shoulder-to-Overhead 115/75

20 Double-unders


Extra Work:

5) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Max.

6) Farmers Carry: 400m

Pick a load you can complete in under 10 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, October 12th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 40 minute EMOTM:

Minute 1 –  Monostructural Conditioning

Minute 2 –  Monostructural Conditioning

Minute 3 – Gymnastics/Skill

Minute 4 – Gymnastics/Skill

Minute 5 –  Non-Monostructural Conditioning

Minute 6 –  Non-Monostructural Conditioning

Minute 7 – Barbell

Minute 8 – 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 – Sumo High-Pull + STOH + Jump Rope

– Sport/Competition – Clean + Jerk – DL + HPC + STOH + Jump Rope


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

Champlain Valley CrossFit – Sport: Wednesday, October 11th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 4:00 x 10 sets:

Odd – 300m Run + 15 Pull-ups + 12 Alternating Dumbbell Snatch 50/35

Even – 300m Run + 10/side Single Arm Dumbbell Push Press 50/35 + 10 Burpees

Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes.


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for time, for quality.

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.


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