Champlain Valley CrossFit – Fitness: Monday, October 15th, 2018
*Monday’s Fitness/Sport structure will be changing slightly going forward. We will be hitting Back, Front, and Single leg work, and placing an emphasis on short, high effort workouts. WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 5/side Alternating Back Rack Reverse Lunges Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. 2) 5 minute AMRAP: 30 Burpees 30 D-Ball Over the Shoulder 70/50 Extra Work: 3) Cable Pull Throughs: 3 sets of 20 Rest 90-120 seconds between…
Champlain Valley CrossFit – Sport: Monday, October 15th, 2018
*Monday’s Fitness/Sport structure will be changing slightly going forward. We will be hitting Back, Front, and Single leg work, and placing an emphasis on short, high effort workouts. WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 5/side Alternating Back Rack Reverse Lunges Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. 2) 5 minute AMRAP: 30 Bar Facing Burpees 30 Power Cleans 95/65 30 Front Squats 95/65 Extra Work: 3) Cable Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as…
Champlain Valley CrossFit – Competition: Monday, October 15th, 2018
*New block of programming starts today. This will last 12 weeks until the beginning of January. Olympic Lifting 5 days/week, you’ll have 3 days of gymnastics work, and we’ll be building volume of traditional CrossFit conditioning over the next 12 weeks. Programming will be written out in two different sessions, they can be done in either order depending on where your priorities are. WOD: Session A: 1) Snatch: 4 sets of 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset on the floor between reps. All reps full Squat. 2) Snatch Pull: 4 sets of 3 @ 90% Rest 2-3 minutes between sets. Reset on the floor between each rep, no T+G. Use straps if you need them/have them. 3) Back Squat: 5 sets of 6 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 4) Stiff Leg Deadlift: 3 sets of 5…
Champlain Valley CrossFit – Competition: Saturday, October 13th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: Session A: Session A: 1) Run: A) 5:00 Easy Warm-up B) 5 sets of – 700m @ 80% – 300m Active Recovery Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Strict Press: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 95-105% 1 @ 95-105% Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 13th, 2018
*Fall Wholeness Challenge Sign-up HERE WOD: 1) 30 minute AMRAP: 300m Run 15 Alternating Dumbbell Snatches 35/25 12 Box Jumps 24/20 9/side Single Arm Dumbbell Front Squats 35/25 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady, scale loading as needed for intended stimulus. Not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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