Category: Sport

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Snatch Pull + Low Hang Muscle Snatch + Hang Muscle Snatch + Snatch Balance Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp. 1a) 7:00 – 14:00 – Every 1:00 x 7 sets: Clean Pull + Low Hang Muscle Clean + Hang Muscle Clean + Jerk Balance Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 4 Alternating Dumbbell Power Snatch + 2/side Single Arm Pause Dumbbell Overhead Squats If you don’t have the DB Overhead Squat this is a great opportunity to…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 12:00 – Every 2:00x  6 sets: Set 1 – 7 Front Squats Set 2 – 5 Front Squats Set 3 – 3 Front Squats Set 4 – 7 Front Squats Set 5 – 5 Front Squats Set 6 – 3 Front Squats Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Dumbbell Farmers Box Step-ups These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets. 1c) 19:00 – 24:00 – 5 minute AMRAP for Quality: 10/side Single Arm Kettlebell…

WOD: 1a) 0:00 – 12:00 – 12 minute AMRAP: 27 Single Arm Dumbbell Overhead Lunges 50/35 18 Ball Slams 70/50 9 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1b) 14:00 – 23:00 – 9 minute AMRAP: 21 Single Arm Dumbbell Overhead Lunges 50/35 14 Ball Slams 70/50 7 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1c) 25:00 – 31:00 – 6 minute AMRAP: 15 Single Arm Dumbbell Overhead Lunges 50/35 10 Ball Slams 70/50 5 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. Extra Work: 2) Overhead Yoke Carry: 4 sets of 50ft Rest 90-120 seconds between sets….

*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 1:00 x 10 sets: 1 Power Snatch + 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset between reps. 1b) 11:00 – 21:030 – Every 1:30 x 7 sets: 1 Power Clean + 1 Clean + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset between the first two reps. 2) 7 rounds AQAP: 10 Power Cleans 95/65 10 Push-ups Extra Work: 3) Single Leg Reverse Hyper: 5 sets of 10/side Rest 90-120 seconds between sets. Focus on position and activation over load. 4) Good Morning Hold: 5 sets of 30 seconds Rest 90-120 seconds between sets. Hold…