Category: Move

*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…

WOD: 1a) Every 2:00 x 6 sets – Dumbbell Front Squat: Set 1 – 15 Dumbbell Front Squats Set 2 – 12 Dumbbell Front Squats Set 3 – 9 Dumbbell Front Squats Set 4 – 15 Dumbbell Front Squats Set 5 – 12 Dumbbell Front Squats Set 6 – 9 Dumbbell Front Squats Warm-up as needed. You should be building loading through each set through the 3 set cycle. After each Front Squat set is done, perform 10-15 Arch-ups/Supermans with a 1 second pause at the top of each rep. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers) Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have…

*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 20/15 Calories Ski/Bike/Row/Run 20 Dumbbell Burpee Deadlifts 25/15 Max Dumbbell Box Step-ups 25/15 @ 24/20 Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round. Extra Work: 2) Every 1:00 x 8 sets: A – 50-100ft Slider Plan Drag B – 40 second Wall Sit Hold Scale as needed. Alternate between A and B each minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 8/side Split Stance Dumbbell Romanian Deadlifts + 20 second Hollow Hold Focus on positioning first and foremost. Split stance should be about heel-to-toe in terms of distance. Perform all 8 reps on 1 leg and then switch to the other. Build loading as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 100ft Dumbbell Farmers Carry + 10-20 Medball Bear Hug Good Mornings Load as heavy as possible for the Farmer’s Carry while moving unbroken. Medball Cleans pick a rep range that leaves you with enough rest to recover for the following round, focus on positioning over load. 2) 7 minute AMRAP: 15 Hurdle Jump Overs 24/20 15 Supinated Grip Bar Rows 15 Medball Bear Hug Squats 30/20 Scale as needed. For the Hurdle, place…