Sport

Champlain Valley CrossFit – Sport: Friday, November 9th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets: 2 Snatches

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

2) Every 1:30 x 7 sets:

Power Clean +

Clean +

Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

3) 7 minute Up Ladder:

1 Rope Climb 15ft

5 Thrusters 95/65


Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

5) Sotts Press: 4 sets of 10

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


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

https://www.youtube.com/watch?v=SreIv9freQI

Champlain Valley CrossFit – Sport: Thursday, November 8th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 40 minute EMOTM:

Minute 1+2 –  Monostructural Conditioning

Minute 3+4 – Gymnastics/Skill

Minute 5+6 –  Non-Monostructural Conditioning

Minute 7+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 – Push/Pull/Trunk – Thruster + Rope Sit-to-Stand

– Sport/Competition – Thruster + Rope Climb


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

Champlain Valley CrossFit – Sport: Wednesday, November 7th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5RM Push Press

3:00 – 6:00 – 3 minute AMRAP: 15 Wall Balls 20/14 + 9 Pull-ups

6:00 – 7:00 – Rest

Even…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5RM Push Press

3:00 – 6:00 – 3 minute AMRAP: 100 Double-unders + Max Goblet Alternating Lunges 53/35

6:00 – 7:00 – Rest


Extra Work:

2) Toes-to-bar: 10 minutes Practice

Work on any facet of a Toes-t0-bar.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on activation, not speed.


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

https://www.youtube.com/watch?v=NsflZdSLai4

Champlain Valley CrossFit – Sport: Tuesday, November 6th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

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

Muscle Snatch +

Hi-Hang Power Snatch +

Overhead Squat

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

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

Muscle Clean +

Hi-Hang Power Clean +

Push Press

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

1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 105-115%

Work a little heavier than last week. Reset on the floor between each rep.

2) AQAP:

50 Box Jump Overs 24/20

50 Alternating Dumbbell Snatch 50/35

50 Push-ups

50 Alternating Dumbbell Snatch 50/35


Extra Work:

3) Wide Grip Lat Pull Down: 5 sets of 10

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

4) Farmers Carry: 400m

Heavy as possible (keep it 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

https://www.youtube.com/watch?v=hc0Ah_xfR-c

Champlain Valley CrossFit – Sport: Monday, November 5th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:00 x 6 sets: 3-3-3-3-5-7

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy triples, then taper off the weight as you up the volume.

2) Front Squat – Every 2:00 x 6 sets: 1-1-1-1-2-3

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume.

3) 30-20-10 – AQAP:

Dumbbell Front Squats 35/25

Burpees


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Stimulus is consistent walking, scale load as needed for desired stimulus.

5) Row: 250m Every 2:00 x 20 sets

Work for hard, but maintainable efforts.


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

https://www.youtube.com/watch?v=h55Br8luh0w