Sport

Champlain Valley CrossFit – Sport: Thursday, January 17th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

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 – Front Squats + Ring Rows + Box Jump Overs + Wall Balls

– Sport/Competition – Snatch/Clean + Jerk – Squat Cleans + Pull-ups + Box Jump Overs + Wall Balls


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

Champlain Valley CrossFit – Sport: Wednesday, January 16th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Push Press +

30 second Hollow Hold

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

1b) 10:00 – 18:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

20 Push-ups

Scale as needed. 2 minutes rest after this.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

5 Bent Over Rows +

30 second Hollow Hold

Start around 50-60% of your bodyweight and build as heavy as deemed fit.

1d) 30:00 – 38:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Burpees


Extra Work:

2) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.


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

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

Champlain Valley CrossFit – Sport: Tuesday, January 15th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

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

2 Snatches

2 Hang Snatches

2 Overhead Squats

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Snatches are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time.

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

2 Cleans

2 Hang Squat Cleans

2 Push Jerk

Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Cleans are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time.

2) AQAP:

50-40-30-20-10 Kettlebell Swings 53/35

25-20-15-10-5 Toes-to-bar


Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

4) Seated Neutral Fat Grip Cable Row: 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=UPi9o2jjWPo

Champlain Valley CrossFit – Sport: Monday, January 14th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge

Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. Reference 12/17/19 for loading.

2) 5 rounds AQAP:

10 Power Cleans 95/65

40 Double-unders


Extra Work:

3) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets.

4) C2 Bike – Nasal Breathing Only:

10 minutes Easy @ Damper 1

Then…4 sets of…

:30 Hard @ Damper 5

1:00 Easy @ Damper 1

1:00 Hard @ Damper 3

2:00 Easy @ Damper 1

1:30 Hard @ Damper 1

3:00 Easy @ Damper 1

This should be one continuous piece taking 46 minutes.


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

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

Champlain Valley CrossFit – Sport: Saturday, January 12th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 21 minute AMRAP:

30 Calories Ski/Bike/Row/Run

20 Pull-ups

10 Dumbbell Thrusters 50/35


Extra Work:

2) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

3) GHD Sit-Ups: 4 sets of 10-15 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=5aETyEB_VLI