Sport

Champlain Valley CrossFit – Sport: Friday, March 15th, 2019

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

1 Snatch Pull +

1 Snatch +

2 Overhead Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. Reference last week for loading.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

1 Clean Pull +

1 Clean +

2 Jerks

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. Reference last week for loading.

2) AQAP:

3 rounds of…

10 Power Snatch 75/55

12 Bar Facing Burpees

Rest 3 minutes after 3 rounds are complete…then…

3 rounds of…

10 Chest-to-bar Pull-ups

12 Bar Facing Burpees

Performed with a 12 minute time cap, so this is for time if you can complete it, otherwise, it’s an AMRAP.


Extra Work:

3) Good Morning: 4 sets of 10

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

4) 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  

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

Champlain Valley CrossFit – Sport: Thursday, March 14th, 2019

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 – Push/Pull/Trunk – TBA

– Sport/Competition – Snatch/Clean and Jerk – TBA


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

Champlain Valley CrossFit – Sport: Wednesday, March 13th, 2019

WOD:

1a) 0:00 – 12:00 – 12 minute EMOTM:

Odd – 5-10 Push-ups + 10-20 second Bottom of Push-up Hold

Even – 3-5 Strict Pull-ups + 10-20 Hollow Rocks

Pick reps you can maintain for all 6 cycles. For the Push-up Hold the goal it to be just off the floor.

1b) 15:00 – 30:00 – Every 1:30 x 10 sets:

3 Push Press +

10 Kettlebell Upright Rows +

15 Hollow Rocks

Push Press build loading as deemed fit. For the KB Upright rows, this is a single Kettlebell with both hands on the bell. Use a weight that allows you to keep things strict.

1c) 30:00 – 40:00 – AQAP:

2k Row/Ski OR

4K C2 Bike OR

4800m Assault Bike OR

1 Mile Run


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.

3) Hip Extension: 3 sets of 20

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


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

https://www.youtube.com/watch?v=ADoS8HrXeDQ

Champlain Valley CrossFit – Sport: Tuesday, March 12th, 2019

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

2 Power Snatch +

2 Hang Squat Snatch +

2 Overhead Squats

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

2 Power Clean +

2 Hang Squat Clean +

2 Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell.

3) AQAP:

75 Alternating Dumbbell Snatch 50/35

50 Toes-to-bar

25 Burpees


Extra Work:

4) Cable Flat Bar Upright Rows: 3 sets of 30

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

5) GHD Sit-ups: 3 sets of 10-20 Reps

Rest 90-120 seconds between sets. 


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

https://www.youtube.com/watch?v=3vlkcqdL784

Champlain Valley CrossFit – Sport: Monday, March 11th, 2019

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 5 Dumbbell Goblet Squats w/5 second Pause

Reference loading for the Goblet squats from 5 weeks ago. We are going to again work with the standard of having to hold on my only one head of the Dumbbell so we tax the upper back more. 5 reps each with a 5 second Pause in the Bottom of the Squat. Work on that posture in the bottom position.

2) 4 rounds AQAP:

50 Double-unders

25 Kettlebell Swings 53/35


Extra Work:

3) Single Leg Kettlebell Deadlift: 3 sets of 15/side

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

4) Assault Bike – 3 sets of:

50 Calories @ Bodyweight Wattage

40 Calories @ Bodyweight + 60/40 Watts

30 Calories @ Bodyweight + 120/80 Watts

20 Calories @ Bodyweight + 180/120 Watts

10 Calories @ Bodyweight + 240/160 Watts

No rest between sets. 


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

https://www.youtube.com/watch?v=yPhy88IG-BQ