Author: Jade

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Back Squats Warm-up as needed. Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps. Every set should feel like it has a little more in the tank. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Front Squat These are meant to be light with a focus on speed out of the hole. Work in the 40-50% range of your 1RM Front Squat. Pause in the bottom for 2 seconds each rep and then focus on maximal acceleration as you stand. No bouncing to initiate the upward drive, go from a dead stop. 1c) 19:00 – 23:00 – 4 minute AMRAP: 10/side Kettlebell Suitcase Deadlifts 20 Mountain Climbers AMRAP…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 5:00 x 5 sets: 20 Double Hang Dumbbell Snatch 50/35 20 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 50/35 20 Dumbbell Box Step-ups 50/35 @ 24/20 Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles and came in yesterday, we encourage you to step down off the box. Extra Work: 2) Dog Sled Push: 4 sets of 75ft Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds of: 50 Mountain Climbers 30 seconds/side Side Plank Hold For quality, not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE