Friday 2/27/15

Friday 2/27/15

The first Open Workout of 2015 has arrived.  Remember, if you are participating in the Open, we want you to compete on Saturday morning if possible.  So use Friday’s session to practice the movements, foam roll, stretch, and come up with a game plan for the workout. If you can’t make it in this weekend, then today is go-time.  Warm up the movements, hit the workout hard, maintain a strong midline and don’t go beyond your limits.  Make sure you understand the range of motion requirements BEFORE you start the workout, and don’t leave any doubt in the eyes of the judges. SCORES MUST BE SUBMITTED BY MONDAY AT 8PM EST.

Additional warm up prep from Power Athlete.

Saturday during the Open: Open Gym will run concurrently starting at 9:30. The staff’s focus will be on competitors. Competitors will also have priority on all equipment. 

COMPETITORS & NON-COMPETITORS: You must sign up for class as usual. It is essential that we are able to plan for judges. Sign up BEFORE Saturday.

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Lift For Life is Sunday!! Please come out to support Wounded Warrior Project, the gym and TEAM MVMNT!! Lifting starts at 10 am and will run until about 3 pm.

All Sunday classes are cancelled for this event. There will be a lot of outsiders in the gym this weekend. We HIGHLY recommend you get your personal belonging out of the gym.

Warmup
Dynamic Athletic Movement 

Open Competitors
Snatch Progression
Clean Progression
Light Clean and Jerk Practice

Non Competitors
4 Sets
10 Swings
5 Down Dog Push-ups
10 Goblet Squats
5 Pull-ups

Conditioning
CF Open 15.1
Open Competitors(Level 3 and up)
With a 15 minute running clock:

9 Minutes AMRAP
15 Toes to Bar
10 Deadlifts
5 Snatches

Open – 115/75
Masters/Teen – 85/55

Then, in the remaining 6 minutes:
Establish a max effort Clean and Jerk

Toes to Bar Progression with Carl Paoli

Non Competitors(Level 2 and under)
With a 15 minute running clock:

9 Minutes AMRAP
15 Butterfly Sit-ups
10 Kettlebell Swings
5 Burpees

Then, in the remaining 6 minutes:
Establish a max effort triple, Kettlebell Front Squat