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 – 10:00 – Every 2:00 x 5 sets: 1 Snatch + 1 Overhead Squat + 1 Snatch + 1 Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor after the Overhead Squat. All Snatches full Squat. If you’re a new athlete perform this light on the 1:00 x 10 sets to get some more volume in. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1 Clean + 1 Front Squat + 1 Hang Clean + 1 Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All Cleans  full Squat. If you’re a new athlete perform this light on…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 20 seconds/side Single Arm Kettlebell Overhead Hold 3/side Turkish Get-up 10 Lateral Lunges w/Pause in the Bottom Use this as additional warm-up and an opportunity to work on positioning and stability. 1b) 8:00 – 20:00 – Every 1:00 x 12 sets: Sets 1-4: 1 Pause Jerk Dip + 2 Push Press Sets 5-8: 1 Pause Jerk Dip + 2 Push Jerk Sets 9-12: 1 Split Jerk Start at a moderate load. Build as heavy as deemed fit. 1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF: Station 1 – Wall Facing Shoulder Plank Taps Station 2 – Bottom of Pistol Hold Station 3 – Russian Kettlebell Swings Rotate each round from one station to the next….

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3-Position Muscle Snatch Warm-up as needed. Treat this as skill work. Perform this as Floor, Low Hang, High-Hang. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets:  1 Power Snatch + 1 Behind the Neck Snatch Push Jerk Treat this as skill work. Only build as heavy as you can keep lifts crisp and snappy. 1c) 11:00 – 16:00 – Every 1:00 x 5 sets: 3 Position Muscle Clean Warm-up as needed. Treat this as skill work. Perform this as Floor, Low Hang, High-Hang. 1d) 16:00 – 21:00 – Every 1:00 x 5 sets: 1 Power Clean + 1 Thruster Treat this as skill work. Only build as heavy as you can keep lifts crisp and snappy. 2) AQAP: 30 Power Snatch 75/55 75 Double-unders 25 Strict Pull-ups 75 Double-unders 30 Power Snatch 75/55 Scale as…

WOD: 1a) Every 2:00 x 6 sets – Back Squat: Set 1 – 6 Back Squats Set 2 – 4 Back Squats Set 3 – 2 Back Squats Set 4 – 6 Back Squats Set 5 – 4 Back Squats Set 6 – 2 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. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers) Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have a heavier Dumbbell at the Farmers Position, and a lighter on at the Front Rack. 1c) 19:00 – 22:00 – 3 minute AMRAP:…