Sport

Champlain Valley CrossFit – Sport: Wednesday, April 17th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

5-10 Ring Rows OR

5-10 Band Resisted Bar Rows

+

5/side Alternating Single Leg V-ups

Pick reps, positions, etc. that you can maintain for all 5 sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

20-30 second Chest-to-Ring Ring Row Hold +

5 Kettlebell Upright Rows

OR

1-2 Rope Climbs 15ft (No feet on the way down)

Pick reps, positions, etc. that you can maintain for all 5 sets.

1c) 17:00 – 29:00 – Every 2:00 x 6 sets:

5/side Single Arm Dumbbell Z-Press +

10 Ball Slams +

15 Banded Face Pulls

If for whatever reason we are short on slam balls, feel free to partner with someone and stagger when you start your set.

https://www.youtube.com/watch?v=3SEI7h0So28&feature=youtu.be

Some of your movements for today.

1d) 30:00 – 40:00 – 10 sets of – Ski/Bike/Row/Run:

20 seconds Hard

40 seconds Easy


Extra Work:

2) Farmers Carry: 400m

Break-up as needed. Heavy as possible 

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

Champlain Valley CrossFit – Sport: Tuesday, April 16th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

2 Low Hang Squat Snatch +

1 Overhead

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) 10 minute AMRAP:

18 Wall Balls 20/14

12 Toes-to-bar

6 Dumbbell Box Step-Overs 50/35 @ 24/20

Dumbbell Step Overs are low volume, make them difficult.


Extra Work:

3) Pistol Squat: 10 minute EMOTM

Pick a rep count that is easy to maintain for you for all 10 sets. If you don’t have these than work on the mobility or scale to an assisted version.

4) Banded Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading. Setup pins at the base of the rig and set Orange or Purple Bands from pin to barbell.

https://www.youtube.com/watch?v=tMEpKX7Rnlw&t=108s

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

Champlain Valley CrossFit – Sport: Monday, April 15th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

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. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats

Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 5/side Single Arm Dumbbell Front Squat

Feel this one out. Load as heavy as deemed fit. Perform all reps on 1 side then switch to the other side.

https://www.youtube.com/watch?v=3ozVoF4h1l4&feature=youtu.be

2) 3 rounds for Max Reps:

40 seconds Ski/Bike/Row/Run

20 seconds Rest

40 seconds Burpees

20 seconds Rest

40 seconds Double-unders

20 seconds Rest


Extra Work:

3) Glute Bridge-Ups: 100 Reps

Not for time. Focus on position and activation, not speed.

4) Row – Every 2:00 x 15 sets: 20/15 Calories

Get after it and go hard.


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

Champlain Valley CrossFit – Sport: Saturday, April 13th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) 4 rounds AQAP:

400m Run

30 Wall Balls 20/14

15 Pull-ups


Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation.

3) Single Arm Split Kneeling Dumbbell Strict Press: 4 sets of 8/side

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=JBHzXF-mVjY

For those athletes who need a little help getting into a Squat, this is a good place to start.

Champlain Valley CrossFit – Sport: Friday, April 12th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

2 Hang Power Clean +

1 Thruster

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) 10 minute Up Ladder:

3 Hang Power Cleans 115/75

3 Bar Facing Burpees

9 Toes-to-bar (Fixed)

Work structure is the following 3+3+9, 6+6+9, 9+9+9, 12+12+9, 15+15+9, and so on.


Extra Work:

3) Handstand Walk: 10 minutes Practice

Drill kicking up 5-10ft from the wall and trying to walk to the wall.

4) Supermans/Arch-ups: 100 Reps

Break-up as needed. Hold the top position for a brief pause each rep.


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