Category: Sport

*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 – 5 minute AMRAP: 20 second Active Hollow Hang from Pull-up Bar 20 Supinated Grip High-Bar Banded Rows 10 V-Ups Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 6 Mixed Grip Strict Pull-ups Add load/assistance as deemed fit. 1c) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Behind the Neck Split Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. 1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Dumbbell Bench Press Even – Alternating Dumbbell Plank Rows Pick a loading and use the same weights for both movements. 1e) 32:00…

*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 High Box Jump + 1 Hang Muscle Snatch + 1 Snatch Push Press + 1 Pause Overhead Squat Warm-up as needed. Work at light-to-moderate loads using this as skill and position work. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets: 1 Vertical Leap + 1 Hang Muscle Clean + 1 Push Press + 1 Split Jerk Warm-up as needed. Work at light-to-moderate loads using this as skill and position work. 2) AQAP: 5-4-3-2-1 Muscle-ups 2-4-6-8-10 Clean and Jerks 95/65 Scale as needed. If you don’t have a Muscle-up, scale 2x the reps in Ring Pull-ups and Push-ups. Extra Work: 3) Wall Facing Handstand Hold: 5 sets of 30-60 seconds Rest 90-120 seconds between sets. Pick…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) Every 2:00 x 6 sets – Back Squat: Set 1 – 5 Back Squats Set 2 – 3 Back Squats Set 3 – 1 Back Squats Set 4 – 5 Back Squats Set 5 – 3 Back Squats Set 6 – 1 Back Squats Warm-up as needed. Reference last week for loading and lets work to build a little heavier than last week across the board. If you’re feeling good go for a Max, if not focus on a couple heavy singles. The goal stimulus today isn’t necessarily to max out unless you’re really feeling on it. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge Pick a moderate weight that you can…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 10 rounds AQAP: 10 Wall Balls 20/14 10 Box Jumps 24/20 Directly Into… 1b) 10 rounds AQAP: 10 Kettlebell Swings 53/35 10 Goblet Kettlebell Step-ups 53/35 @ 24/20 Scale as needed. No rest between Part A and Part B, this is one continuous piece. Extra Work: 2) Wide Grip Lat Pull-Downs: 4 sets of 10-15 Reps Rest 90-120 seconds between sets. Heavy as possible. 3) Paralette Shoot Through: 5 sets of 10 Rest 90-120 seconds between sets. Focus on movement/coordination, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE