A. Snatch Waves (Working off 1RM Squat Snatch)
70% x 1, 75% x 1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (Repeat for 3 cycles)
B. 3 Rounds for max repetitions:
Minute 1: Row 200m/180m
Minute 2: Max rep Overhead Squats 42.5/30kg
Minute 3: Rest
Photo: Gail. So proud of this lady – inspiration 101!!!
A. Deadlift 3-3-3-3-3 (working on eggshells – No dumping)
B. Five rounds, each for time:
10 Deadlifts 80/55kg
Run 100m
10 Burpees (lateral)
Run 100m
Rest 1 minute
Let the FUN Begin…
THE PLAN Please read. Be at the box by 7am.
Watch the movement standards video so you have no surprises.
Check out Tips & Tricks
OPEN 26.2
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
It was a great first week of the OPEN.
VOTES for 26.1 – Congratulations to the following people earning 3 points for their team.
BEST DRESSED (3 Points) – Matt VB & Fran (the power couple looking amazing and matching)
SPIRIT – Lily (3 Points) – At 12 years old she has thrown herself into the Open completing the 14-15 year standard. She gave it her all!! We could not be prouder!!!
BRING ON 26.2 – watch the announcement at 6am here
For completion:
10-9-8-7-6-5-4-3-2-1 reps:
Bench Press *
Deadlift hold 20 seconds 100/70kg
Move with a purpose but not at the expense of quality movement.
Photo: Lily completing first OPEN – hitting 26.1. Amazing effort!!!
A. Five rounds:
Every 3 minutes, complete each round for time:
10 Toes to bar
14 Alternating Dumbbell Snatch 22.5/15kg
50 Double-unders
Photo: A huge shout out to one of young champions, Paige who gave Open 26.1 her all!! So proud of you.
Clean & Jerk Technique (Any style)
Every 30 seconds x 6 rounds (3 minutes)
1 Clean & Jerk (Light load)
Rest 1 minute
Every 45 seconds x 6 rounds (4:30 minutes)
1 Clean & Jerk (Increment every 2 reps)
Rest 1 minute
Every 1:30 minute x 8 rounds (12 minutes)
1 Clean & Jerk (Increment to a max for the day)
Optional:
Two rounds of:
1 minute plank (Body weight)
Rest 1 minute
45 second Plank (Light weight)
Rest 30 seconds
30 second Plank (Heavier weight)
Photo: Sample of our IN-BOX OPEN team “Let’s get Physical” – When your crew grab a team theme and run with it!!! Sooooo good!!!!
What a weekend!! Congratulations and a huge thankyou to everyone that trained/supported our community over the weekend. The teams, dress-ups and atmosphere was amazing!!!
Reminder: Get your VOTES to Marie by Wednesday for SPIRIT of WEEK 1 & BEST DRESSED. Both earn 3 points for their teams.
For those that haven’t completed 26.1 or those wanted to do it again, this is your chance. All sessions. Please be flexible with timings as we need to ensure everyone has a judge.
Alternate workout
Five rounds for time:
Run 360m (Wet weather 200 skips)
10 Chest to bar Pull-ups *
30 second Handstand Hold (against wall)
*Advanced athletes strict Chest to bar.
Let the FUN Begin…
THE PLAN Please read. Be at the box by 7am.
Watch the movement standards video so you have no surprises.
Check out Tips & tricks
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box