18.5/11.6/12.5 HEAT SCHEDULE

 

2018 Calibrated-End-Of-Open-Party!!!

– This Saturday, March 24^th 6pm-10pm @ Calibrated

– Time for the best party of the year!

– Potluck style food & drink. Bring family, friends, kids

– Let’s unwind and celebrate making it through the Open

– There will be a sign up sheet on front desk for the Potluck

 

Warm-Up
Row/Bike/Ski x 5min
+
Foam Roll or SMR w/ lacrosse ball x 8-10min
Banded Front Rack Stretch x 2min/side
Couch Stretch x 2min/side
Forearm stretch x 2min
Pec Stretch x 2min
Supinated Hang x 45sec
+
3 sets:
Goblet Theraband Squat @5511 x 4 reps
L-seated DB Press x 10 reps
10sec Chest-to-bar Diagonal hold + 10 Chest to bar pulses
Straight leg Pillar Skip x 50’

18.5 Workout
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters
12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters
18 chest-to-bar pull-ups
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS

Rx’d: (Ages 16-54)
– Men use 100 lb.
– Women use 65 lb.

Scaled: (Ages 16-54)
– Men use 65 lb., perform jumping chin-over-bar pull-ups
– Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
– Boys use 65 lb., perform chin-over-bar pull-ups
– Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
– Men use 45 lb., perform jumping chin-over-bar pull-ups
– Women use 35 lb., perform jumping chin-over-bar pull-ups