Category: Sport

Champlain Valley CrossFit – Sport: Saturday, December 23rd, 2017

*Fall/Winter Holiday Schedule HERE WOD: 1) 23 minute AMRAP: 12 Power Snatch 75/55 23 Back Squats 75/55 12 Pull-ups Extra Work: 2) Handstands: 10 minutes Practice Work on any facet go getting upside down. 3) GHD Sit-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Remembering our friend and member Bryant who lost his life 5 years ago today…so many forget everything that they have, lets be thankful for everything that we do have, mental and physical health and wellness, a roof over our heads, family, friends, and everything any of us could ever need.

Champlain Valley CrossFit – Sport: Friday, December 22nd, 2017

*Fall/Winter Holiday Schedule HERE WOD: 1) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, Touch-and-Go off the floor. 2) Push Press: 5 Reps Every 2:00 x 3 sets Performed from the floor. Reference last week for loading, work to build heavier than last week. 3) AQAP: 15 Burpee Pull-ups 50 Wall Balls 20/14 15 Burpee Pull-ups 50 Hang Power Cleans 95/65 Extra Work: 4) Overhead Lunges: 4 sets of 8/side Rest 2-3 minutes between sets. Heavy as possible. 5) Ring Dips: 10 minutes Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Thursday, December 21st, 2017

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 31-40 – 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,…

Champlain Valley CrossFit – Sport: Wednesday, December 20th, 2017

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2:00 Ski/Bike/Row/Run + 14 Pull-ups + 14 Alternating Dumbbell Snatch 50/35 Even – 2:00 Ski/Bike/Row/Run + 7/side Dumbbell Plank Rows 50/35 + 14 Box Jumps 24/20 Scale as needed so that you can complete the block in at least 4:00, any slower scale back so you can get some rest and recovery. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of developing a kipping Knees-up/Toe-to-bar. 3) Dumbbell Overhead Tricep Curl: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Tuesday, December 19th, 2017

*Fall/Winter Holiday Schedule HERE WOD: 1) Hang Snatch + Below the Knee Hang Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Add 5-20lbs from last week. Reset the bar on the floor between each rep. 3) 9 minute AMRAP: 15 Overhead Squats 95/65 15 Push-ups Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Single Arm Bent Over Dumbbell Row: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE