Category: Competition

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 1:30 x 4 sets: 1.1.1 Muscle Clean from Blocks Above Just Above the Knee These are done as drop and reset. Keep the weights light-to-moderate, make sure things are crisp and snappy 2) Every 1:30 x 5 sets: 1 Push Press + 1 Push Jerk Moderate loading. Keep things crisp and snappy. 3) Every 1:00 x 12 sets: Station 1 – 1 Legless Rope Climb + 1 Rope Climb 20ft Station 2 – 15/12 Calories Ski Erg Station 3 – 3 Strict Ring Muscle-ups + 3 Strict Ring Dips Station 4 – 15/10 Calories Assault Bike Scale as needed for consistent efforts for all 3 rounds. 4) 3 rounds AQAP: 40 Heavy Rope Double-unders 20 Double Kettlebell Snatch 53/35 10 Double Kettlebell Front Rack Box Step-Overs…

*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

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Dumbbell Split Jerk + Hold: 3 sets of 4 Alternate legs each rep. Hold the split position for 2-3 seconds on each rep. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) 20 minute EMTOM: Station 1 – 1 Jerk Dip + 1 Split Jerk Station 2 – 4/side Split Pegboard Pull-ups Station 3 – 3 Tempo (2.2.0) Bench Press Station 4 – Rest Keep weights moderate, no maxing out, you’re in a de-load week. Scale as needed. 3) 4 round for Quality: 8 Alternating Landmine Anti-Rotations 8/side Banded Pallof Press 8 TRX Pike-to-Handstand Not for time, for quality. 4) Suit Case Deadlift: 4 sets of 5/side You choose the equipment you want to do this on. Perform all reps on 1 side before…

WOD: 1) Every 1:30 x 4 sets: 1.1.1 Muscle Snatch from Blocks Above Just Above the Knee These are done as drop and reset. Keep the weights light-to-moderate, make sure things are crisp and snappy 2) Every 1:30 x 5 sets: 1 Snatch Push Press + 1 Snatch Balance Moderate loading. Keep things crisp and snappy. 3) 15 minute AMRAP: 100ft Single Arm Dumbbell Overhead Walking Lunge 70/50 10 D-Ball Over the Shoulder 150/100 200m True Form/Assault Run On the lunge switch sides at 50ft. Scale as needed. 4) Tempo (0.2.2) Cable Single Arm D-Handle Pull Down: 4 sets of 10/side Only work as heavy as you can maintain the tempo. Perform all reps on 1 arm before switching to the other. Rest 2 minutes between sets. 5) 3 sets of: 10 Paralatte Shoot Throughs + Dip + Push-up One rep is a Push-up, Shoot-Through, Dip, Shoot Through…

WOD: Session A: 1) Box Speed Squats: 5 sets of 5 @ 50-60% Rest 2-3 minutes between sets. Setup your box right around parallel. Focus on getting that hip open as quick as possible. 2) Kettlebell Goblet Squats w/Heels Elevated: 3 sets of 10 Rest 2-3 minutes between sets. Stand with your heels on a 2″ riser. Build as heavy as deemed fit. 3) Single Leg Balance Work: 4 sets of 30 seconds/side Rest as needed between sets. Find something that is tough for you to balance on 1 foot. Perform this barefoot. 4) 3 sets of: 21 V-Ups 15 Hollow Rocks 9/side Side Plank Dips For quality, not for time. 5) Row: 3 x 1200m Rest 3 minutes between intervals. Perform at the same exact pace as last week. 6) Inversion Table: 5 minutes Hang in the inversion table for 5 minutes, break it up as needed….