Open Workout 23.2
Class can have the Open workout inserted or the class below
4 sets
3 Strict press @80%
4-6 Weighted strict chin-ups
Rest 2 mins
TC: 15 min
Score: Weight
Scaling options
Beginner
3 Strict Press
4-6 Band assisted strict chin up
Intermediate
3 Strict press @80%
4-6 Strict chin-ups
Perform
5 sets
3 Strict press @80%
4-6 Weighted strict chin-ups
5 sets
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters 75/55 lbs
1:40 min rest
KG: 35/25 KG
TC: 15 min
Score: Total Reps (1 Calorie = 1 rep)
Scaling Options
Beginner
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters @45/35 lbs
1:40 min rest
Intermediate
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters @55/45 lbs
1:40 min rest
Perform
20sec Assault bike @all out
40sec rest
20sec Max Thrusters @75/55 lbs
1:40 min rest
Hollow body hold on GHD or ground
5 x 30-60sec
Rest 2 minutes
A. General
2 rounds
– 30 sec Seal walk
https://youtu.be/wYsQJBMItAQ
– 30 sec Ring row
– 30 sec Cal Machine
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
2 sets
3 Strict press (1 ΒΌ) @ light to moderate
3 Jumping pull up + negative 3 seconds*
*Pair up athletes and have spotters where needed