* THE OPEN IS JUST 10 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) Jerk Dips: 3-3-3

These should be done at 110%+ of your 1RM Jerk. Rest 90 seconds between sets. Go as heavy as you feel comfortable.

2) Halting Jerk: 2-2-2

Work as heavy as able. Make sure you are not re-dipping from the hold. Hold the bottom of each dip for 2-3 seconds. Rest 90-120 seconds between sets.

3) Split Jerk: 1-1-1

Work as heavy as possible. Make sure you get 3 solid lifts. Rest 90-120 seconds between lifts.

4) 4 rounds for Max Reps:

30 seconds Row For Calories

30 seconds Rest

30 seconds Box Jumps 24/20

30 seconds Rest

30 seconds Toes-to-bar

30 seconds Rest

Keep track of total reps completed for each station. Goal for this workout should be hard efforts, but consistent numbers.

5) Handstand Push-ups: 10 minutes EMOTM

Work on any variation. Keep reps consistent.

6) Incline Dumbbell Bench Press: 3 x 10 reps

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

7) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

8) Hip Extension: 3 x 20

Rest 90 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments