Tuesday – 2/20/18
2018 OPEN Announcements!
- Today!! Tuesday (20th) will be the last day to register if you plan on completing the OPEN at Calibrated. First workout announcement is Thursday 22nd at 8pm!!!
- The Heat & Judging Schedules will be posted this Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
- Heat Times will be from 8:30am – 12:00pm. This will vary each week based off the workout released!
- 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 ARE still IN DESPERATE NEED FOR JUDGES!
- 1-2 heats is all that is asked of you for the weeks that you can help out.
- Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
- 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
2 sets:
Quadruped Y Hold (straight midline, tight abs) 15sec hold/side x 6 reps alternating
Side plank rotations x 10/side
Half kneeling KB Chops x 10/side
+
2 sets:
Inch Worms x 5reps (Stay in one spot. Feet never move)
Active Supinated bar Hang x 30sec
Ring Row w/ 5sec pause x 5 reps
+
Spend 5-8min warming warming up Strict press to starting weight below
Workout
A. Every 3min, for 12min (4 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM
Immediately followed by…
Every 2min, for 6min (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses
*if you do not know your 1rep max Strict Press use a weight that is obtainable but very hard for the 3 reps.
B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-seated Arnold Press’s
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
*Increase or decrease the prescribed reps to make this session challenging,