Sport

Sport: Tuesday, February 25th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 2-Stop Snatch Deadlift + Hang Power Snatch + Hang Snatch w/Pause in Catch Warm-up as needed. Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Snatch hold the bottom of the squat/catch for 3 seconds. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: 2-Stop Clean Deadlift + Hang Clean w/Pause in Catch + Push Jerk Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Clean…

Sport: Monday, February 24th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Front Squats Moderate loading, don’t crush yourself. Use this to taper out after the heavier sets the last few weeks. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Overhead Squats We will be working into a block of Overhead Squats starting next week. Use this as an opportunity to feel out the movement and get yourself prepped for next week. Pause for 1-2 seconds in the bottom of each rep. 1c) 19:00 – 24:00 – 5 minute AMRAP: 20 Medball Russian Twists 30 second Wall Sit Hold w/Medball For quality, not for speed. 2) Every 3:00 x 3 sets: 500/450m Row/Ski Or 1000/900m Bike Erg Or 1200/1100m Assault Bike Hit hard but maintainable efforts. Extra Work: 3) 3 rounds…

Sport: Saturday, February 22nd, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps: 30 Front Rack Box Step-ups 95/65 @ 24/20 30 Power Snatch 95/65 30 Burpees Max Rope Climbs 15ft This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP. Extra Work: 2) Single Leg Landmine RDL: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 3) Kettlebell Bottoms-up Carry: 4 sets of 50ft/side Rest 90-120 seconds between sets. Only load as heavy as you can maintain position for the entire 50ft. For results post detailed weights, reps, times,…

Sport: Friday, February 21st, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 3 Hang Snatch Warm-up as needed. Goal here is more capacity work and cycling. Build loading as deemed fit, but given the volume and short time periods the expectation isn’t to work super heavy. For more proficient lifters, you might be looking to get to around 80% of your 1RM. All reps are full Squat. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets: 2 Hang Clean + 1 Split Jerk Same guidelines as above apply here. 2) 3 rounds of – 3 minute AMRAP – 1 minute Rest: 15 Toes-to-bar  30 Lateral Bar Hops 15 Thrusters 95/65 30 Lateral Bar Hops Perform this piece as a pick-up where you leave off when you start each 3 minute block. Extra…

Concept Cardio: Thursday, February 20th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also…

Sport: Wednesday, February 19th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10/side Alternating Hanging Hip Taps Hanging from the Pull-up Bar take one hand off, reach and touch your hip, then alternate to the other hand. If this is too difficult, but the drill on the ring is too easy, you can start by just hanging and taking your hands on and off the bar a couple of inches alternating back and forth for 20-30 seconds. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 5/side Standing Landmine Press Load as deemed fit. Use this to get your shoulders warm for the Jerks. 1c) 10:00 – 25:00 – Every 1:00 x 5 sets: Station 1 – 5-10 Stink Bug or Strict Handstand Push-up Station 2 – 1 Push Jerk + 1 Split…

Sport: Tuesday, February 18th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Pause @ Knee Snatch High-Pull Tall Power Snatch Tall Snatch Pause Overhead Squat Warm-up as needed. Start light, Tall Snatches are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Pause @ Knee Clean High-Pull Tall Power Clean Tall Clean Tall Split Jerk Warm-up as needed. Start light, Tall Clean are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise. 1c) 14:00 – 21:00 Every 1:00 x 7 sets: 8 Alternating Dumbbell Squat Snatch Load as deemed fit, and build loading through sets as deemed fit. If you’re not comfortable with this movement yet…

Sport: Monday, February 17th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 2:00x  6 sets: Set 1 – 5 Front Squats Set 2 – 3 Front Squats Set 3 – 1 Front Squats Set 4 – 5 Front Squats Set 5 – 3 Front Squats Set 6 – 1 Front Squats Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. Reference last week for loading and try and build a little heavier. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Single Leg Box Step-ups w/ Dumbbell Overhead One foot on the box, opposing arm has Dumbbell Overhead, perform all 5 reps on 1 side and then switch. Use a box that puts your knee and…

Sport: Saturday, February 15th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Power Snatch 95/65 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Hang Power Cleans 95/65 10 Push-ups Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Back Squats 95/65 10 Burpee Lateral Bar Hops Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Shoulder-to-Overhead 95/65 20 Jumping Air Squats Scale as needed. Directly into… 1e) AQAP: 30 Thrusters 95/65 30 Chest-to-bar Pull-ups Scale as needed. Extra Work: 2) 3-4 rounds for Quality: 2 minute Belt Squat Marching 100′ Wide Stance Walking Lunge 50ft/side Single Arm Kettlebell Farmers Carry Take your time, focus on position/activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Sport: Friday, February 14th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: Hang Snatch + Snatch + Pause Overhead Squat Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset on the floor after the Hang Snatch. Pause in the bottom of the Overhead Squat for 3 seconds. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: Hang Clean + Clean + Jerk Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset on the floor after the Hang Clean. 2) Every 1:30 x 6 sets: 50 Double-unders 15 Wall Balls 20/14 10 Toes-to-bar Scale volume as needed so that you have enough rest to be able to maintain your output for…

Champlain Valley CrossFit 2019