* 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) 20 minute EMOTM: Odd, Muscle-ups, Even, Burpee Lateral Jump Over Box 24/20

Muscle-ups should be Ring Muscle-ups, if you can’t do them, sub with Ring Dips. Burpees should be up to about 20 seconds worth of work, pick your rep count based on that.

2) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

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

3) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

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

4) 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.

5) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

6) Reverse Hyper: 4 x 15

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

7) Row: 5 x 500m

Rest 50 seconds between intervals. Row this at your 2K PR Pace, no slower, no faster.

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

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