* The Open is just 12 short days away. If you haven’t already signed-up make sure you do so and join the Champlain Valley CrossFit Team. As we have done for the past 2 years athletes participating the Open will be doing so Friday nights. We will run from roughly 4-7 PM. Heats will be a first come, first serve basis with a sign-up. If you aren’t doing the Open and would like to still workout on Friday nights you can use the back room to do the programmed workout.

WOD:

1) Front Squat: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible.

2) Back Rack Barbell Lunges: 3 x 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Alternate legs each rep.

3) 5 minute AMRAP:

15 Power Cleans 135/93

15 Power Cleans 185/123

15 Power Cleans 225/153

15 Power Cleans 275/183

For scaling for this workout choose a weight that you feel confident going unbroken on the first 15 reps, work in 3-5’s on the 2nd set and singles on the 3rd set. This is a “get as far” as you can workout. The goal for scaling should be for most athletes to end in the 3rd set of Power Cleans.

Extra Work:

4) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Work as heavy as possible.

5) Handstand Push-ups: 10 minutes EMOTM

Work on any variation. Pick a rep count you can maintain for all 10 minutes.

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

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