Fill This Out
The Open HEAT SCHEDULE Request:
If you are signed-up (or plan to sign-up) for The Open, you must fill out THIS FORM by Wednesday 2/23,The Open is a very exciting time for our Community, we hope you will join in with us!
The Board
The Mobility
The Warm-Up
The Strength
Start light and build.The first set, you will do:4 CDL, then 4 HPC, then 4 Cleans, then 4 Jerks
- Clean Deadlift
- simply standing the bar off the ground as you would for the first pull of the clean.
- Hang Power Clean (HPC)
- descend to the knees, and then catching the bar above parallel
- Clean
- start from the floor and catch in a full squat
- Push-Jerks OR Split Jerk
The Met-Con
The work-out will begin on the rower and you will row the given calories every 2:30 thereafter. Be sure to get back to the rower, ready to row when the timer goes off.Calories on the rower, DO NOT count toward your final score.
The Finisher
Assault Bike Conditioning
