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Friday – 2/23/18

2018 OPEN Announcements!

  • Heat times are set and schedule posted! PLEASE be on time, warmed up and ready to play when your heat time is announced!
  • If I forgot anyone or messed up the heats some please contact me asap! First week is always a little rough!
  • There will be NO regular Saturday classes during the 5 weeks of the OPEN.
  •  If you have any concerns or questions pertaining to what you have to do on Saturday today is the day to ASK!
  • AT THE END OF THE DAY OUR OBJECTIVE IS TO HAVE FUN AND TO DO SOMETHING YOU DIDN’T THINK WAS POSSIBLE! GOOD LUCK AND MOVE SWIFTLY :)

18.1 OPEN HEAT Schedule

Warm-Up
30cal slow row + 14/12cal fast row (take note of your pace!)
*The fast is not game speed. This is your fast speed
+
5-10min Foam Roll
+
2 sets:
Lying straight leg raise x 5/leg
Lying Straight leg lowering x 5/leg
Lying straight body ceiling crunches x 10
+
2 sets:
Quadruped Torso Rotations x 10/side
30sec Active Bar Hang
Banded Straight arm Pull downs x 10
Half Kneeling Db Press x 10/arm
Standing 1/arm Hammer curls x 10/arm
*Not saying that you should hammer curl the cleans we are just warmingup the elbow flexors here
+
10-20min warming up movements and thinking about game plan
*Game plans can change midway through workout. Be prepared, stay calm in the start, and get your mind ready to go through pain. Everyone is capable of doing your best. Familiarize yourself with the standards and move well! It is surprising how far your body can go if the mind tells it not to stop. Have fun and good luck!

Workout 18.1

Variations
RX’d
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (5/side) (50lb/35lb)
14/12-cal. Row

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

 

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