*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 – 10:00 – Every 1:00 x 10 sets:

Odd – 50ft Hand-Over-Hand Sled Pull + Push Back

Even – 10 D-Ball Bear Hug Box Step-ups

Partner up with someone to share a sled, there are 4 sleds and 4 ropes, 8 people can get going on this. If there are more than 8 people following the Move Programming in your class, flip-flop parts A and B as needed, we can get 16 people on this at once. Step-ups focus on range of motion over loading, get a box height that puts your hip below your knee when foot on the box.

1b) 11:00 – 21:00 – 10 sets of :40 ON/:20 OFF:

Odd – Box Jumps

Even – Plate Ground-to-Overhead

Plate Ground to Overhead is like a Muscle Snatch. Tap the plate to the floor then Muscle Snatch it to the Overhead position and repeat. Box Jumps use the same height box you’re stepping on ideally.

2) Every 1:00 x 10 sets:

8 Dumbbell Thrusters 25/15

8 Burpees

Scale loading as needed. Scale reps as needed, you shouldn’t be working longer than 40 seconds to start. If you aren’t able to get through 5 minutes, take a minute off and then try and finish off the rest of the rounds at a slightly lower rep scheme.

Extra Work:

3) Single Arm D-Handle Cable Pull Down Tempo (0.2.2): 4 sets of 8/side

Rest 90-120 seconds between sets. Work as heavy as deemed fit. Hold the tempo.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

The forgotten art of Squatting HERE