Sport

Champlain Valley CrossFit – Sport: Wednesday, July 11th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 2:00 x 7 sets:

5 Push Press

+

50 Double-unders

Warm-up as needed. Start at a moderate weight and build to a heavy 5 Push Press for the day.

2) Every 2:00 x 7 sets:

150-200m Run

+

10 Toes-to-bar

Scale as needed. Pick efforts that are maintainable. Efforts should be no longer than 90 seconds.

3) Every 2:00 x 7 sets:

15 Kettlebell Swings 70/53

+

15 Push-ups

Scale reps as needed. Efforts should be no longer than 90 seconds.


Extra Work:

4) Sandbag Carry: 8 sets of 50m

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

5) Cable EZ Bar Press Down: 3 sets of 30

Rest 2-3 minutes 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=KOQm-XepBF8

Champlain Valley CrossFit – Sport: Tuesday, July 10th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat.

2) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, not Touch-and-Go.

3) 12 minute AMRAP:

12 Alternating Dumbbell Snatch 50/35

9 Pull-ups

6 Burpees


Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

5) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.


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

https://www.youtube.com/watch?v=m8LFT9tBNdI

Champlain Valley CrossFit – Sport: Monday, July 9th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Back Squat: 10-8-6-6-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

3) 21-18-15-12 – AQAP:

Dumbbell Front Squats 50/35

400m Run


Extra Work:

4) Cable Hamstring Curls: 4 sets of 20

Rest 90-120 seconds between sets.

5) 10 sets of:

500m Ski Erg

100m Recovery Walk

Maintainable paces/times is the goal.


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

https://www.youtube.com/watch?v=7JGtQb-qcos

Champlain Valley CrossFit – Sport: Saturday, July 7th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) AQAP:

400m Run

30 Kettlebell Swings 70/53

300m Run

30/side Alternating Lunges

200m Run

30 Abmat Sit-ups

100m Run w/Kettlebell 70/53

30 Burpees

100m Run w/Kettlebell 70/53

30 Abmat Sit-ups

200m Run

30/side Alternating Lunges

300m Run

30 Kettlebell Swings 70/53

400m Run

Lunges are 60 total reps each set.


Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

3) Bent Over Wide Grip Landmine Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.


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

https://www.youtube.com/watch?v=izoyT5BpcVo

Champlain Valley CrossFit – Sport: Friday, July 6th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 7 sets: 3 Snatches

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat.

2) Every 1:30 x 7 sets: 2 Clean and Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat and Split.

3) AQAP:

800m Run

36 Push-ups

100 Double-unders

27 Push-ups

50 Wall Balls 20/14

18 Push-ups


Extra Work:

4) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets. 

5) C2 Bike – 3 sets of:

2500m

Rest 3:00

2000m

Rest 2:30

1500m

Rest 2:00

1000m

Rest 1:30

500m

Rest 1:00


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

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