* THE OPEN IS JUST 2 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: 3-3-3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. These should all be Split Jerks. Build as heavy as you feel comfortable.

2) 10 minute AMRAP:

5 Power Snatch 115/75

10 Handstand Push-ups

20 Double-unders

Sub for HSPU is Stink Bugs or Dumbbell Strict Press

3) Box Jumps: 3 x 20 @ 24/20

Rest 90 seconds between sets. Goal is speed and rebounding. Games standard.

4) Hip Extension: 3 x 20

Rest 90 seconds between sets. Weight if able.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

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