Category: Sport

*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: 1) 0:00 – 40:00 – Every 1:00 x 40 sets: Station 1 – 8/side Half Kneeling Single Arm Landmine Press Station 2 – 1 Legless Rope Climb + 1 Rope Climbs 15ft Station 3 – 1/side Turkish Get-up Station 4 – 2-5 Wall Climbs Station 5 – 10-15 D-Ball Over the Shoulder 100/70 The goal is to pick efforts that you can maintain for all 8 cycles. Have fun! Extra Work: 2) Every 1:00 x 10 sets: 1-5 Bar Muscle-ups Pick a rep count you can maintain for all 10 sets. If you don’t have a Bar Muscle-up either work on a transition drill or your strict pulling strength. 3) Seated Neutral Fat Grip Cable Row: 3 sets of 10 Reps…

*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 – 5:00 – Every 1:00 x 5 sets: 1 High-Hang Muscle Snatch + 1 Above the Knee Hang Muscle Snatch + 2 Heaving Snatch Balance Work light, use this as skill/positional work. Keep everything looking clean. For the Heaving Snatch Balance there is no movement of the feet, start and finish in your Squat stance. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 2 High-Hang Power Snatch + 2 Heaving Snatch Balance Work light, use this as skill/positional work. Keep everything looking clean. For the Heaving Snatch Balance there is no movement of the feet, start and finish in your Squat stance. 1c) 11:00 – 16:00 – Every 1:00 x 5 sets: 1 High-Hang Muscle Clean +…

*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: 10 Back Squats Warm-up as needed. Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps. Every set should feel like it has a little more in the tank. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Front Squat These are meant to be light with a focus on speed out of the hole. Work in the 40-50% range of your 1RM Front Squat. Pause in the bottom for 2 seconds each rep and then focus on maximal acceleration as you stand. No bouncing to initiate the upward drive, go from a dead stop. 1c) 19:00 – 23:00 – 4 minute AMRAP: 10/side Kettlebell Suitcase Deadlifts 20 Mountain Climbers AMRAP…

*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 50/35 20 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 50/35 20 Dumbbell Box Step-ups 50/35 @ 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) Dog Sled Push: 4 sets of 75ft Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds of: 50 Mountain Climbers 30 seconds/side Side Plank Hold For quality, not for time. 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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 1 Snatch Pull w/Pause @ Top + 1 Low Hang Snatch + 1 Snatch + 1 Hi-Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Drop the bar and reset between the Low Hang Snatch and Snatch. All Snatches full Squat. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Clean Pull w/Pause @ Top + 1 Low Hang Clean + 1 Push Jerk + 1 Hi-Hang Squat Clean Thruster No dropping the bar between reps. Build as heavy as deemed fit. 2) 9 minute Up Ladder: 3 Toes-to-bar 3 Overhead Squats 95/65 30 Double-unders Workout is performed 3+3+30, 6+6+30, 9+9+30, 12+12+30. Extra Work: 3) Prone Bench Rows w/Pause: 5 sets of 8 Rest…