*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE

WOD:

1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Bench Press:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Strict Press:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 75%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1c) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps:

Odd – Push-ups

Even – V-Ups

Focus on position and range of motion.

1d) 32:00 – 40:00 – 8 sets of :30 ON/:30 OFF:

Odd – Handstand Hold or Elevated Plank Hold

Even – Burpees

Pick a position you can hold for all 30 seconds. Max Reps on the Burpees.

Extra Work:

2) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

3) EZ Bar Skull Crushers: 4 sets of 20

Rest 90-120 seconds between sets. Focus on position and activation over loading.

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