* THE OPEN IS JUST 4 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 minutes EMOTM: Odd, Muscle-ups, Even, Jump Over the Box 24/20

Pick a rep count you can maintain for both movement. Sub for Muscle-ups is Ring Dips. Box Jumps should be about a 20 second effort. Find whichever way is most efficient for you.

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 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

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

4) 4 minute AMRAP:

10 Clean and Jerks 135/95

10 Toes-to-bar

This workout is like 13.5 from last year. If you complete 3 rounds within the 4 minutes, you get an additional 4 minutes. Given the Open starts on Thursday, cap this workout at an 8 minute AMRAP, regardless of whether or not you get 6 rounds in 8 minutes. We don’t want you guys tearing up your hands and wrecking yourselves.

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. Heavy as possible.

7) Row: 5 x 500m

Rest 50 seconds between intervals. Row your 2K pace, no faster, no slower.

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

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