*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: 10 Pause at Floor Dumbbell Floor Press

Sets 5-8: 10/direction Seated Plate Around the Worlds

Sets 9-12: 10/side Single Arm Dumbbell Push Press

Pick weights you can maintain for all 4 sets of each movement. Perform 4 sets of one movement, then 4 of the next, and finally 4 of the third.

1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF:

Station 1 – Plank Shoulder Taps

Station 2 – Wall Therapy Squat Hold @ Bottom

Station 3 – Russian Kettlebell Swings

Rotate each round from one station to the next. For the Therapy Squat, establish an appropriate start position, Squat to the bottom, and hold that position for the 40 seconds.

1d) 36:00 – 40:00 – 4 minute AMRAP:

10 Prone Snow Angels

10 Strict Knees-up/Toes-to-bar

AMRAP for quality, not for speed.

Extra Work:

2) Kettlebell Suitcase Deadlifts: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

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

An older video, but a great listen!