levels, Levels, LEVELS – Testing is about to happen for all levels. We strongly believe that if you want to participate and enjoy being in the Open worldwide, you should be a strong Level 3 or Level 4 athlete. The same goes for competing in local competitions or even Olympic Weightlifting or Powerlifting meets. You will be more prepared, confident and place higher when you’ve proven competency in our core movement patterns, baseline strength and technical skills. We are looking forward to a BIG group of people testing for Level 3. Good luck to everyone that is committed to upping their game!

Level 1/2 Test – Monday, January 30th @ 7:00 pm
Level 3 Test – Saturday, February 11th @ 10:30 am. **Don’t forget there is a written portion. You must list Dynamic Athletic Movements & Speed Ladder in order.**
Level 4 Test – Saturday, February 18th @ 10:30 am. Please let Mario or Ivy know in advance if you plan to test for Level 4.

One & Done – All Open participants: If you choose to redo any Open workout, your score will be the last score.

Warmup
Run to Sessions
Hip Mobility
10 Downdog Push-ups

Skill
15 Minutes

Levels 3/4
3-5 Nose to Wall Handstand Walk Outs*
12 Alternating Pistols

*For this exercise, start in a Handstand facing the wall, then shift your weight over your fingertips until your feet are no longer touching and you are balancing on your hands. Taking little steps, walk out about 5-6 feet and then either drop over into the bridge or walk back to the wall and come down.

Levels 0-2
3x Handstand Wall Walk Up
10/10 Box Step Ups

Starting in a plank with your feet touching the wall, walk your feet up and then walk your hands in as far as you are comfortable, if possible all the way into a nose to wall handstand. Keep your midsection engaged and your pelvis tucked the entire time, so your body stays in a strong plank all the way up the wall. Reverse the movement to come down.

Strength

Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Squats
30 second Reverse Tabletop

Conditioning

“Conflicts of Interest”

5 Minutes AMRAP

Burpee Toes to Bar

L3/4 – as rx
L2 – K2E
L0/1 – 5 Burpees, 5 Situps