Pre Class:

1) 20 minutes EMOTM: Minutes 1-5, 3 Jerk Balance, Minutes 6-10, 2 Halting Jerks, Minutes 11-20, 1 Jerk

Warm-up as needed. Jerk Balance work lift focus on the speed under the bar. Halting Jerks hold each rep for 2 seconds. Split Jerks build as heavy as deemed fit.

2) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week.

Class:

3) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week.

4) Seated Dumbbell Strict Press: 4 sets of 6-8

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

5) 10 minute AMRAP:

10 Power Snatch 95/65

20 Wall Balls 20/14

40 Double-unders

Post Class:

6) Supinated Barbell Row: 4 sets of 8

Rest 90 seconds between sets. Be strict with the movement, no creating momentum with your hips.

7) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments

Wow just like that Regionals is over. I put some initial thoughts on Facebook Monday morning, this is really just more of the same. What an amazing weekend, on so many accounts, our community support, the performances by all of our athletes, the weather, and Jameson’s outfits. I couldn’t be more thankful for the amazing job I have and the people that make this business, Champlain Valley CrossFit what it is. You are all incredible and are all what make it what it is. It was humbling to say the least to see how many people came down to support Dani, Mat, Trevor, and Tyler, and I am truly thankful from the bottom of my heart. We, they, us, couldn’t do it without everyone that makes the gym what it is, keeping such a tightly knit amazing community glued together. While you all get this amazing high and excitement off watching these athletes compete, remember, you all bring this to the table in your own way, everyday, getting your first pull-up, muscle-up or that 100lb Snatch. You all bring such electricity to CVCF, and I can only hope that one day when we are maybe no longer the power house competitive gym that we are (no time soon though I think) that you all continue to embody the amazing enthusiasm and spirit we have at CVCF. Thank you agin so much for making our athletes and the gym what it is.