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 – 7:00 – 7 minute AMRAP: 20 seconds/side Single Arm Kettlebell Overhead Hold 3/side Turkish Get-up 10 Lateral Lunges w/Pause in the Bottom Use this as additional warm-up and an opportunity to work on positioning and stability. 1b) 8:00 – 20:00 – Every 1:00 x 12 sets: Sets 1-4: 10 Pause at Floor Dumbbell Floor Press Sets 5-8: 10/direction Seated Plate Around the Worlds Sets 9-12: 10/side Single Arm Dumbbell Push Press Pick weights you can maintain for all 4 sets of each movement. Perform 4 sets of one movement, then 4 of the next, and finally 4 of the third. 1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF: Station 1 – Plank Shoulder Taps Station 2 – Wall Therapy Squat Hold…

WOD: 1) 20 sets of :40 ON/:20 Off: Station 1 – Mountain Climbers Station 2 – D-Ball Bear Hug Marching Station 3 – Dumbbell Plank Rows Station 4 – Ball Slams For each movement/station perform as many reps as you can in 40 seconds. Pick weights and stick with them for all 5 rounds. For the D-Ball Marching stay in place, focus on lifting your legs as high as possible while you step back and forth in place. Dumbbell Plank rows alternate arms each rep. 2) AQAP: 30 Dumbbell Hang Power Cleans 35/25 150 Heavy Rope Single-unders 15 Tuck Jumps 30 Mixed Grip Bar Rows 15 Tuck Jumps 150 Heavy Rope Single-unders 30 Dumbbell Hang Power Cleans 35/25 Scale as needed. For the Mixed Grip Bar Rows switch mixed grip every 5 reps. Extra Work: 3) Bar Support @ Top: 5 sets of 20 second…