Thursday – 3/1/18
2018 OPEN Announcements!
- The Heat & Judging Schedules will be posted Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
- Heat Times will be from 9:00am – 12:00pm. This will vary each week based off the workout released!
- Anyone that needs to make this up on a day other than Saturday please coordinate with friends or others that also have to make it up so you can judge each other.
- There will be NO regular Saturday classes during the 5 weeks of the OPEN.
- Any registered athlete not able to attend the upcoming Saturday must email by Wednesday evening of each week. If you do not email me by this time, you cannot reschedule.
- I will also need an email from any judges that are unable to judge each week!
- If you have a preference of what time you need to workout that morning email me by Wednesday of that week.
Judges
- We could always use more volunteers for judging!
- 1-2 heats is all that is asked of you for the weeks that you can help out.
- All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
- PLEASE EMAIL ME AT IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!
Warm-Up
1 set:
Butt Kicks x 50’
High knee Pillar Skips x 50’
Straight leg pillar Skips x 50’
Straight leg and arm bear crawl x 50’ Forward and Backward
Forearm Smash x 30sec
Forearm stretch x 30 sec each side
Banded Front Rack Stretch x 30-60sec
+
1 set:
Theraband Squat @5511 w/ KB in Goblet hold x 8
Single Leg RDL w/ KB x 8/leg
+
Empty Barbell (or coach’s choice)
2 sets:
5-8 Clean Grip RDL
5-8 Hang muscle Cleans
5-8 Front squats
5-8 strict press’s
Workout
A. Every 2min, for 20min (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
*Build over the course of the 10 sets to something heavy.
*Pause 2-seconds at the knees each lift-off. After the pause stand and perform a Hang Clean
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees