Category: Power

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Set the bar Dead on the floor each rep. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 30 Banded Pull Throughs Focus on position over speed. Make sure you have tension throughout the duration of the motion. 2) 7 rounds AQAP: 10 Hang Power Cleans 75/55 10 Push-ups Extra Work: 3) Belt Squat Marching: 5 minutes Load as heavy as you can while maintaining 5 minutes straight of marching. 4) Seated Fat Grip Cable Rows: 4 sets of 20…

*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: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% 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) 11:00 – 19:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 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. 1c) 20:00 – 40:00 – Every 1:00 x 20 sets: Station 1 – 8/side Half Kneeling Single Arm Landmine Press Station 2 –…

*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: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested, not some goal you want down the road. Control the bar back to the floor and set the bar dead on the floor each rep. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets – Single Arm Dumbbell Row: 15/side Pick a loading that you can maintain a strict movement pattern for 10-12 reps and the you have to make the movement a little more full body using your back and hip for the last couple of reps. Perform all…

*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 – Back Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% 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 – Front Squat: 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 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. 1c) 19:00 – 23:00 – 4 minute AMRAP: 10/side Kettlebell Suitcase Deadlifts 20 Mountain Climbers AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout….