Competition: Saturday, January 25th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Overhead Squat: Establish a 3RM in 3 Attempts Treat this as a competition piece. Warm-up as needed. Then rest for 10 minutes or so. From there load your bar to your opening weight. You have a 30 second window to complete the lift, perform a lift @ 0:00, 3:00, and 6:00 on the clock. Bar is taken from the rack. 2a) 15-12-9 – AQAP: Calories Run or Assault Bike Dumbbell Thrusters 35/25 Pull-ups Directly into… 2b) 12-9-6 – AQAP: Cals Run or Assault Bike Dumbbell Thrusters 50/35 Chest-to-bar Pull-ups Directly into… 2c) 9-6-3 – AQAP: Cals Run or Assault Bike Dumbbell Thrusters 70/50 Bar Muscle-ups Scale as needed. Be consistent across all three pieces with which machine you use. 3) 4 sets of: 50ft Yoke Carry 20 GHD…
Competition: Friday, January 24th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Establish a Heavy Complex for The Day: 1 Clean + 2 Front Squats + 1 Split Jerk + 1 Clean + 1 Front Squat + 1 Split Jerk + 1 Clean + 1 Split Jerk Drop and reset after each Jerk, no more than 5-10 seconds rest before hitting the next lift. Spend 15-20 minutes to establish a heavy complex. 2) Every 1:00 x 7 sets: 5 Power Cleans 185/135 5 Front Squats 185/135 5 Shoulder-to-Overhead 185/135 Scale as needed. 3) AQAP: 200-150-100 Double-unders 40-30-20 Wall Balls 30/20 Scale as needed. 4) Banded Safety Bar Good Morning: 5 sets of 10 Rest 90-120 seconds between sets. Focus on position and activation over loading. Session B: 1) Row: 5 x 500m Rest 40 seconds between sets. Same…
Move: Friday, January 24th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push-ups 20 Band Pull-Aparts Use this to get extra warm, stretch things out, and as an opportunity to work on your Push-ups in a slower fashion. Switch between over and underhand after 10 reps on each set of the Pull-Aparts. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10-15 Double Kettlebell Deadlift Emphasize speed off the floor and finishing extension aggressively. Set dead on the floor each rep. 1c) 10:00 – 15:00 – 5 minute AMRAP: 5 Push-ups 10 Ball Slams 40/30 Scale as needed. 1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 25-50ft Kettlebell Marching Romanian Deadlift Ideally use the same load as Part B. 2) 9 minute AMRAP: 10 Knees-up 15 Medball…
Sport: Friday, January 24th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 1 Snatch Pull w/Pause @ Top + 1 Low Hang Snatch + 1 Snatch + 1 Hi-Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Drop the bar and reset between the Low Hang Snatch and Snatch. All Snatches full Squat. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Clean Pull w/Pause @ Top + 1 Low Hang Clean + 1 Push Jerk + 1 Hi-Hang Squat Clean Thruster No dropping the bar between reps. Build as heavy as deemed fit. 2) 9 minute Up Ladder: 3 Toes-to-bar 3 Overhead Squats 95/65 30 Double-unders Workout is performed 3+3+30, 6+6+30, 9+9+30, 12+12+30. Extra Work: 3) Prone Bench Rows w/Pause: 5 sets of 8 Rest…
Power: Friday, January 24th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlift: 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. We’re using some extra rest here as Deadlifts are the most physically demanding in this program. If these lifts aren’t tough for you it means you likely have a lot more in the tank, keep with it, and you’ll get a chance to re-test in 8 weeks. 1b) 15:00 – 21:00 – Every 1:00 x 6 sets: 10 Sumo Stance Good Morning Start light. Build as heavy as deemed fit. Get yourself wide in a…
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