Saturday 2.28 – Open Workout 15.1

No PrimalFit, Yoga or Regular Class today.

Open gym available from 8am to 9:30am.

We suggest you arrive no later than 9:15am to warm up if you’re participating in  the Open.

Opening ceremonies will begin promptly at 9:30am. Each team will have a 5min CAP.

First heat of the workouts will begin at 9:50 – no later! We will aim to wrap everything up by 11:30am so you all can get on with your AWESOME lives.

Thank you for coming out!!

SQ: “Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.” – Greg Glassman

MOB: 10min Dynamic Mobility on your own or with your team focused on shoulders, hips, hamstrings and ankles.

Opening Ceremonies – 20min Cap.

CF 2015 Open 15.1 

RX’D Athletes (Includes Masters up to 54 Years Old)

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-Bars
10 Deadlifts 115 / 75
5 Snatches 115 / 75

Workout will begin with athlete standing under the pull-up bar. Your score for 15.1 will be the total number of repetitions completed.

Divisions as follows…

Masters (55+)/Teens: 85 / 55.

Scaled Athletes: Hanging Knee Raises. 85 / 55. G2OH allowed.

Scaled Masters: Sit-ups. 65 / 45. G2OH allowed.

Scaled Teens: Hanging Knee Raises. 65 / 45. G2OH Allowed.

No BB: Hanging Knee Raises. 35 / 18. KB Deadlifts. AKB Swings.

CF Open 15.A

6minutes to establish a 1-Rep Max Clean and Jerk

*As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

*Same BB for 15.1 MUST be used for 15.A

*Athletes MUST load their own BB and state what weight they’re about to attempt before lifting

NO BB: 6 minutes to establish a 1-Rep Max DB or KB Clean and Jerk.

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