* THE OPEN IS JUST 9 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, Open Prep, Even, Movement of Choice

Open Prep movement should be one of the following, Wall Balls, Box Jumps, Burpees, Chest-to-bar Pull-ups, Toes-to-bar, Deadlift, Shoulder-to-Overhead, Double-unders. Movement of Choice can be anything you’d like to work on, it should just be a weakness.

2) 10 minutes EMOTM:

8 Dumbbell Push Press 35/25

Max Ball Slams 40/30

EMOTM perform 8 Dumbbell Push Press 50/35, in the remaining time in the minute perform as many Ball Slams as possible. Repeat for 10 minutes.

Extra Work:

3) Jump Over the Box: 4 x 10

Rest 90 seconds between sets. Work on any variation.

4) 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.

Post Results/Thoughts To Comments