Category: Sport

Champlain Valley CrossFit – Sport: Wednesday, June 6th, 2018

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 8:00 x 5 sets: 800m Run 30 Deadlifts 115/75 20 Shoulder-to-Overhead 115/75 10 Bar Facing Burpees Scale so you have AT LEAST 90 seconds or more rest each round. Extra Work: 2) Box Plank Clocks: 5 sets of 1/Direction Feet on a 24″ box Walk one direction 360 degrees, then back the other direction 360 degrees. Rest 90-120 seconds between sets. 3) Bar Dips: 4 sets of 6-8 Rest 2-3 minutes between sets. Strict. Add load/assistance as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Tuesday, June 5th, 2018

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Muscle Snatch +Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Snatch + 3 Overhead Squats Continue to build loading from Complex 1. 3) 10 minute AMRAP: 21 Wall Balls 20/14 15 Alternating Dumbbell Snatch 50/35 9 Toes-to-bar Extra Work: 4) Seated Single Arm Cable Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Monday, June 4th, 2018

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Back Rack Box Squat: 6-4-4-3-3 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 2) Single Arm Overhead Kettlebell Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. For this use a single Kettlebell,…

Champlain Valley CrossFit – Sport: Saturday, June 2nd, 2018

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 3 rounds AQAP: 800m Run 30 Thrusters 75/55 30 Pull-ups Extra Work: 2) D-Ball Bear Hug Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of time and attempts to complete. 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Friday, June 1st, 2018

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Clean High-Pull + Hang Muscle Clean + Thruster + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean + Hang Clean + Front Squat + Jerk Continue to build loading from the first complex. No dropping the bar between reps. 3) 3 rounds AQAP: 10 Deadlifts 225/155 15 Toes-to-bar 40 Double-unders Extra Work: 4) Hamstring Cable Curls: 100 Reps Pick a weight you can do around 40 reps to start. Break as needed. 5) C2 Bike: 10 sets 1 minute @ Wattage “X” 1 minute @ +50 Watts 1 minute @ +50 Watts 1 minute @ +50 Watts Example of this might be 200, 250, 300, 350 watts respectively. Pick maintainable effort for all 10 sets….