Competition

Competition: Monday, January 27th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Front Squat: A – 3 sets of 6 @ 65-75% B – 3 sets of 4 @ 75-85% C – 3 sets of 2 @ 85-95% Rest 2 minutes between sets. Play loading by feel. No fails. 2) Every 1:00 x 8 sets: Odd – 20/15 Calories Assault Bike Even – 10 Dumbbell Box Step-Overs 70/50 @ 24/20 Scale as needed. 3) 18 minute AMRAP: 50ft Axle Bar Walking Lunge 135/95 12 Bar Facing Burpees 50ft Axle Bar Walking Lunge 135/95 300m Run Scale as needed. Session B: 1) Row: 3 x 1400m Rest 3 minutes between intervals. Same pace as weeks past. 2) Cable Pull Throughs: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 3) Star Plank: 3 sets of 30 seconds/side…

Competition: Saturday, January 25th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Overhead Squat: Establish a 3RM in 3 Attempts Treat this as a competition piece. Warm-up as needed. Then rest for 10 minutes or so. From there load your bar to your opening weight. You have a 30 second window to complete the lift, perform a lift @ 0:00, 3:00, and 6:00 on the clock. Bar is taken from the rack. 2a) 15-12-9 – AQAP: Calories Run or Assault Bike Dumbbell Thrusters 35/25 Pull-ups Directly into… 2b) 12-9-6 – AQAP: Cals Run or Assault Bike Dumbbell Thrusters 50/35 Chest-to-bar Pull-ups Directly into… 2c) 9-6-3 – AQAP: Cals Run or Assault Bike Dumbbell Thrusters 70/50 Bar Muscle-ups Scale as needed. Be consistent across all three pieces with which machine you use. 3) 4 sets of: 50ft Yoke Carry 20 GHD…

Competition: Friday, January 24th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Establish a Heavy Complex for The Day: 1 Clean + 2 Front Squats + 1 Split Jerk + 1 Clean + 1 Front Squat + 1 Split Jerk + 1 Clean + 1 Split Jerk Drop and reset after each Jerk, no more than 5-10 seconds rest before hitting the next lift. Spend 15-20 minutes to establish a heavy complex. 2) Every 1:00 x 7 sets: 5 Power Cleans 185/135 5 Front Squats 185/135 5 Shoulder-to-Overhead 185/135 Scale as needed. 3) AQAP: 200-150-100 Double-unders 40-30-20 Wall Balls 30/20 Scale as needed. 4) Banded Safety Bar Good Morning: 5 sets of 10 Rest 90-120 seconds between sets. Focus on position and activation over loading. Session B: 1) Row: 5 x 500m Rest 40 seconds between sets. Same…

Competition: Thursday, January 23rd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Swim: 1) AQAP: 1 mile For time, set a benchmark time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Competition: Wednesday, January 22nd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Jerk Work: A – 3 sets of 3 Tall Split Jerk B – 3 sets of 3 Push Press @ 70-80% C – 3 sets of 3 Split Jerk @ 75-85% Rest 90-120 seconds between sets. Use part A as skill/warm-up work. Pick loading based on feel. 2) 5 sets of: 5 Bench Press 10 Supianted Grip “L” Pull-ups 50ft Zig Zag Handstand Walk Rest 2-3 minutes between sets. Bench and Pull-ups should both be performed at a loading/assistance that allows you to perform the movements unbroken. Use cones or plates for the Handstand Walk Zig-Zag. 3) Log Clean and Shoulder-to-Overhead: 15 minutes to Build to a Heavy Single Be strict with the time. Don’t spent 30-40 minutes with this. Set some plates, start with the…

Competition: Tuesday, January 21st, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Every 1:00 x 20 sets – Snatch: Sets 1-5: 1 Snatch @ 60-70% Sets 6-10: 1 Snatch @ 70-80% Sets 11-20: 1 Snatch @ You Decide Warm-u as needed. Don’t max out. Goal is no missed lifts. All reps full Squat. 2) AQAP: 10-8-6-4-2 Dumbbell Squat Snatch 100/70 2 Short Rope Rope Climbs 15ft Scale as needed. 3) 4 sets of: 10 Wide Grip Strict Pull-ups 50ft Hand-Over-Hand Sled Pull 100ft Kettlebell Farmers Carry Work through at a consistent/maintainable pace with a focus on quality. Session B: 1) Every 5:00 x 5 sets: 20/15 Calories Ski Erg 10 Single Arm Dumbbell Hang Clean and Jerk 70/50 10-8-6-4-2 Strict Deficit Handstand Push-up Scale as needed. Handstand Push-ups reps refer to each round. Each round the reps…

Competition: Monday, January 20th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Back Squat: A – 3 sets of 6 @ 65-75% B – 3 sets of 4 @ 75-85% C – 3 sets of 2 @ 85-95% Rest 2 minutes between sets. Play loading by feel. No fails. 2) Every 1:00 x 8 sets: Station 1 – 50ft Dual Dumbbell Front Rack Lunge 70/50 Station 2 – 15/10 Calories Assault Bike Scale as needed. Lunges should be performed unbroken. 3) 3 rounds AQAP: 5 Deadlifts 405/275 5/side Kettlebell Weighted Pistol Squat 53/35 300m Run Scale as needed. 4) Glute Ham Raise: 5 sets of 5 + 30 second Hold Rest 90-120 seconds between sets. Add assistance as needed. After the 5th rep hold the middle position for 30 seconds. 5) Sled Drag: 4 sets of 50ft Rest…

Competition: Saturday, January 18th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) 3 sets of: Side Plank Hold + 15 Banded Rows/side 50ft/side Single Arm Kettlebell Bottoms-up Walk 10 Lateral Lunges Use this as warm-up and movement prep. Not for time, for quality. 2) Every 1:00 x 10 sets: 1 Snatch Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses. 3) Every 1:00 x 10 sets: 1 Clean and Jerk Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses. 4) Dubai 19.10/11 – AQAP: 60 Calories Assault Bike 60 Toes-to-bar Into…3 rounds of… 10 Burpee Box Jump Overs 10 Thrusters 135/95 Scale as needed. 5) Landmine Bent Over Wide Grip Row: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) 3…

Competition: Friday, January 17th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 1:30 x 4 sets: 1.1.1 Muscle Clean from Blocks Above Just Above the Knee These are done as drop and reset. Keep the weights light-to-moderate, make sure things are crisp and snappy 2) Every 1:30 x 5 sets: 1 Push Press + 1 Push Jerk Moderate loading. Keep things crisp and snappy. 3) Every 1:00 x 12 sets: Station 1 – 1 Legless Rope Climb + 1 Rope Climb 20ft Station 2 – 15/12 Calories Ski Erg Station 3 – 3 Strict Ring Muscle-ups + 3 Strict Ring Dips Station 4 – 15/10 Calories Assault Bike Scale as needed for consistent efforts for all 3 rounds. 4) 3 rounds AQAP: 40 Heavy Rope Double-unders 20 Double Kettlebell Snatch 53/35 10 Double Kettlebell Front Rack Box Step-Overs…

Competition: Thursday, January 16th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Swim: 1) Warm-up: 5-10 minute Easy Swim You pick the style, rotate through different strokes as desired. 2) 20 minute AMRAP: 100m Freestyle 5 Pool Muscle-ups Work at a smooth and steady pace. 3) Cool Down: 5-10 minutes Easy Swim You pick the style, rotate through different strokes as desired. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit 2019