*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE

WOD:

1a) Every 2:00 x 6 sets – Back Squat:

Set 1 – 5 Back Squats

Set 2 – 3 Back Squats

Set 3 – 1 Back Squats

Set 4 – 5 Back Squats

Set 5 – 3 Back Squats

Set 6 – 1 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. If you’re feeling good go for a Max, if not focus on a couple heavy singles. The goal stimulus today isn’t necessarily to max out unless you’re really feeling on it.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge

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. Stand on a plate/box, anywhere from 1-6″ depending on your flexibility. Switch sides of the Kettlebell after 5 reps.

1c) 19:00 – 23:00 – 4 minute AMRAP:

5/side Kettlebell Windmills

20 Hollow Rocks

AMRAP for quality not for speed. Take your time. Perform Windmills all on 1 side, then switch to the other.

2) 4 rounds for Max Reps:

40 seconds Ski/Bike/Run/Row

20 seconds Rest

40 seconds Alternating Pistol Squats

20 seconds Rest

Get after it and go hard. Max Reps at each station.

Extra Work:

3) AQAP:

1 mile Run

2k Row

800m Run

1k Row

400m Run

500m Row

Put the headphones on and get in the zone, this is in the 30-40 minute range for most athletes.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

Part 2