Category: Power

Power: Saturday, January 25th 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 5:00 x 5 sets: 20 Double Hang Dumbbell Snatch 35/25 20 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 35/25 20 Dumbbell Box Step-ups 35/25 @ 24/20 Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles and came in yesterday, we encourage you to step down off the box. Extra Work: 2) GHD Sit-ups: 3 sets of 15 Rest 90-120 seconds between sets. 3) Banded Tricep Press Downs: 100 Reps Focus on activation, not speed, break-up as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Power: Friday, January 24th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlift: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 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. We’re using some extra rest here as Deadlifts are the most physically demanding in this program. If these lifts aren’t tough for you it means you likely have a lot more in the tank, keep with it, and you’ll get a chance to re-test in 8 weeks. 1b) 15:00 – 21:00 – Every 1:00 x 6 sets: 10 Sumo Stance Good Morning Start light. Build as heavy as deemed fit. Get yourself wide in a…

Concept Cardio: Thursday, January 23rd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…

Power: Wednesday, January 22nd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Bench Press: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 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. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 75% 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) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Push-ups Even – V-Ups Focus on position and range of…

Power: Tuesday, January 21st, 2020

*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 2:00 x 5 sets – Pendlay Row: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure to rest the bar dead-stop on the floor each rep. Also focus on a controlled lower back to the floor and not just dropping it. 1b) 10:00 – 20:00 – Every 2:00x  5 sets: 5/side Single Arm Kettlebell Upright Row + 20 Banded Face Pulls Focus on position and activation over loading. Take your time, and make everything clean! 2) AQAP: 15-12-9-6-3 Pull-ups 3-6-9-12-15 Power Cleans 115/75 Scale as needed. Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Load as heavy as deemed fit. 4) Alternating Bicep Curls: 3 sets…