Sport

Sport: 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: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Back Squats Warm-up as needed. Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps. Every set should feel like it has a little more in the tank. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Front Squat These are meant to be light with a focus on speed out of the hole. Work in the 40-50% range of your 1RM Front Squat. Pause in the bottom for 2 seconds each rep and then focus on maximal acceleration as you stand. No bouncing to initiate the upward drive, go from a dead stop. 1c) 19:00 – 23:00 – 4 minute AMRAP: 10/side Kettlebell Suitcase Deadlifts 20 Mountain Climbers AMRAP…

Sport: 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) Every 5:00 x 5 sets: 20 Double Hang Dumbbell Snatch 50/35 20 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 50/35 20 Dumbbell Box Step-ups 50/35 @ 24/20 Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles and came in yesterday, we encourage you to step down off the box. Extra Work: 2) Dog Sled Push: 4 sets of 75ft Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds of: 50 Mountain Climbers 30 seconds/side Side Plank Hold For quality, not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Sport: 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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 1 Snatch Pull w/Pause @ Top + 1 Low Hang Snatch + 1 Snatch + 1 Hi-Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Drop the bar and reset between the Low Hang Snatch and Snatch. All Snatches full Squat. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Clean Pull w/Pause @ Top + 1 Low Hang Clean + 1 Push Jerk + 1 Hi-Hang Squat Clean Thruster No dropping the bar between reps. Build as heavy as deemed fit. 2) 9 minute Up Ladder: 3 Toes-to-bar 3 Overhead Squats 95/65 30 Double-unders Workout is performed 3+3+30, 6+6+30, 9+9+30, 12+12+30. Extra Work: 3) Prone Bench Rows w/Pause: 5 sets of 8 Rest…

Concept Cardio: Thursday, January 23rd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…

Sport: 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: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 second Active Hollow Hang from Pull-up Bar 20 Supinated Grip High-Bar Banded Rows 10 V-Ups Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 6 Mixed Grip Strict Pull-ups Add load/assistance as deemed fit. 1c) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Behind the Neck Split Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. 1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Dumbbell Bench Press Even – Alternating Dumbbell Plank Rows Pick a loading and use the same weights for both movements. 1e) 32:00…

Sport: 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: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 High Box Jump + 1 Hang Muscle Snatch + 1 Snatch Push Press + 1 Pause Overhead Squat Warm-up as needed. Work at light-to-moderate loads using this as skill and position work. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets: 1 Vertical Leap + 1 Hang Muscle Clean + 1 Push Press + 1 Split Jerk Warm-up as needed. Work at light-to-moderate loads using this as skill and position work. 2) AQAP: 5-4-3-2-1 Muscle-ups 2-4-6-8-10 Clean and Jerks 95/65 Scale as needed. If you don’t have a Muscle-up, scale 2x the reps in Ring Pull-ups and Push-ups. Extra Work: 3) Wall Facing Handstand Hold: 5 sets of 30-60 seconds Rest 90-120 seconds between sets. Pick…

Sport: 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: 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…

Sport: 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: 1a) 10 rounds AQAP: 10 Wall Balls 20/14 10 Box Jumps 24/20 Directly Into… 1b) 10 rounds AQAP: 10 Kettlebell Swings 53/35 10 Goblet Kettlebell Step-ups 53/35 @ 24/20 Scale as needed. No rest between Part A and Part B, this is one continuous piece. Extra Work: 2) Wide Grip Lat Pull-Downs: 4 sets of 10-15 Reps Rest 90-120 seconds between sets. Heavy as possible. 3) Paralette Shoot Through: 5 sets of 10 Rest 90-120 seconds between sets. Focus on movement/coordination, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=Xcx9P5KFNk8Video can’t be loaded because JavaScript is disabled: Psoas flossing and biker hips | Feat. Kelly Starrett | Ep. 301 | MobilityWOD (https://www.youtube.com/watch?v=Xcx9P5KFNk8)

Sport: 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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 1 Snatch + 1 Overhead Squat + 1 Snatch + 1 Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor after the Overhead Squat. All Snatches full Squat. If you’re a new athlete perform this light on the 1:00 x 10 sets to get some more volume in. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1 Clean + 1 Front Squat + 1 Hang Clean + 1 Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All Cleans  full Squat. If you’re a new athlete perform this light on…

Concept Cardio: Thursday, January 16th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…

Champlain Valley CrossFit 2019