*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 – 8:00 – Every 2:00 x 4 sets – Pendlay Row:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Warm-up as needed. Make sure you are using percentages of what we tested, not some goal you want down the road. Control the bar back to the floor and set the bar dead on the floor each rep.

1b) 8:00 – 16:00 – Every 2:00 x 4 sets – Single Arm Dumbbell Row: 15/side

Pick a loading that you can maintain a strict movement pattern for 10-12 reps and the you have to make the movement a little more full body using your back and hip for the last couple of reps. Perform all reps on one side before switching to the other.

1c) 16:00 – 20:00 – 4 minute AMRAP:

10 Banded Upright Rows

20 Russian Kettlebell Swings

Take your time with the Banded Upright Rows and focus on good position and activation. Load as deemed fit for the swings, really emphasize your position in the bottom and finding that hamstring tension.

2) Every 1:00 x 10 sets:

8 Dumbbell Thrusters 35/25

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) Farmers Carry: 400m

Pick a loading that allows you to do this with no more than 4-5 breaks. Perform for time.

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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

The forgotten art of Squatting HERE