Move: Friday, January 17th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) 21 minute EMOTM: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 15 Double Kettlebell Sumo Stance Deadlifts Station 3 – 10 Push-ups + 5/side Kettlebell Side Bends Pick loads that you can maintain for all 7 cycles. Scale the Push-up as needed based on your abilities. Work for consistent paces/efforts on the machine. 2) 21-15-9 – AQAP: Single Arm Dumbbell Front Squat Right 35/25 Single Arm Dumbbell Front Squat Left 35/25 D-Ball Over the Shoulder 50/40 Scale as needed. Extra Work: 3) 3 sets of: 10 Wide Grip Lat Pull-Downs 10 Cable Tricep Push Downs 10 Dual Dumbbell Upright Rows Rest as needed between movements and sets. Focus on quality and activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all…
Sport: Friday, January 17th, 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 + 1 Overhead Squat + 1 Snatch + 1 Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor after the Overhead Squat. All Snatches full Squat. If you’re a new athlete perform this light on the 1:00 x 10 sets to get some more volume in. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1 Clean + 1 Front Squat + 1 Hang Clean + 1 Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All Cleans full Squat. If you’re a new athlete perform this light on…
Competition: Thursday, January 16th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Swim: 1) Warm-up: 5-10 minute Easy Swim You pick the style, rotate through different strokes as desired. 2) 20 minute AMRAP: 100m Freestyle 5 Pool Muscle-ups Work at a smooth and steady pace. 3) Cool Down: 5-10 minutes Easy Swim You pick the style, rotate through different strokes as desired. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Concept Cardio: Thursday, January 16th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…
Power: Wednesday, January 15th, 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 2:30 x 4 sets – Bench Press: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 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) 10:00 – 18:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% 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) 18:00 – 36:00 – 18 sets of :40 ON/:20 OFF: Station 1 – Wall Facing Shoulder Plank Taps Station 2 – Single Arm Dumbbell Push Press Station 3…
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