*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 2:30 x 4 sets – Deadlift:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Perform these as set the bar Dead on every rep, no Touch-and-Go. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 10 Alternating Reverse Step Barbell Front Rack Lunges

Load as deemed fit. Try to build to a heavy set for the day. Alternate legs each rep.

1c) 18:00 – 22:00 – Every 1:00 x 4 sets: 5 Strict Chin-ups

Add load or assistance as needed.

2) 21-15-9 – AQAP:

Single Arm Dumbbell Front Squat Right 50/35

Single Arm Dumbbell Front Squat Left 50/35

D-Ball Over the Shoulder 70/50

Scale as needed.

Extra Work:

3) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as deemed fit.

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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