Category: Competition

*Coaching Changes…Betsy’s Last Wednesday Coaching HERE **Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Jerk Balance: 3 sets of 3 Rest 90-120 seconds between sets. Use this as warm-up and technique work. 2) Push Press: 4 sets of 2 Rest 2-3 minutes between sets. Work a little heavier than last week. 3) Every 1:00 x 10 sets: 1 Push Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. No misses. 4) 5 sets of: 3 Bench Press 5 Strict Ring Dips 5-10 Kipping Ring Dips 10 Supinated Strict Chest-to-bar Pull-ups Rest 3 minutes between sets. Perform your Bench Press @ 70% or heavier. Gymnastics movements should all be done unbroken, add assistance as needed. Ideally if you can perform the Strict Ring Dips weighted, perform them weighted,…

*Coaching Changes…Betsy’s Last Wednesday Coaching HERE **Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) 0:00 – 20:00 – Every 1:00 x 20 sets: Sets 1-5 – 2 Power Snatch @ 60-70% Sets 6-10 – 1 Power Snatch @ 75%> Sets 11-20 – 1 Snatch @ 75%> Build as heavy as deemed fit. No more than 1 miss. For the Power Snatch doubles drop and reset between reps.  2) AQAP: 10-8-6-4-2 Unbroken Squat Snatches @ 135/95, 155/105, 175/125, 205/145, 225/155 1 Handstand Walk Trip Up Ramp, Down Stairs, and Reverse Back This is for time, but with a focus on barbell cycling and Handstand Walking under fatigue. Approach appropriately. Scale loading as needed so you can actually perform the Snatches Touch-and-Go. 3) 4 sets of Quality: 5 Strict Ring Muscle-ups 5 Farmers Handle…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Front Squat: A – 3 sets of 6 @ 65-75% B – 3 sets of 4 @ 75-85% C – 3 sets of 2 @ 85-95% Rest 2 minutes between sets. Play loading by feel. No fails. 2) Every 1:00 x 8 sets: Odd – 20/15 Calories Assault Bike Even – 10 Dumbbell Box Step-Overs 70/50 @ 24/20 Scale as needed. 3) 18 minute AMRAP: 50ft Front Rack Axle Bar Walking Lunge 135/95 12 Bar Facing Burpees 50ft Overhead Axle Bar Walking Lunge 135/95 300m Run Scale as needed. Session B: 1) Row: 3 x 1400m Rest 3 minutes between intervals. Same pace as weeks past. 2) Cable Pull Throughs: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 3) Star Plank: 3 sets…

*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…

*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…