Are you Open ready?
The Open is here!! Come and join us at 6pm for the live announcement of 18.1 and the ultimate showdown between 4 Pyro athletes. Heats are almost full for the rest of the night but there’s still a few spots left. Just over 60 of us have signed up, this is incredible. The real challenge with the Open lies in signing up and doing the workouts to the best of your capacity, nothing more. It’s not about going to the games, it’s not about how your rank on the leaderboard, it’s about challenging yourself and be part of the community, so to all of you that signed up, congratulations!
Strength
Deadlifts
5-5-5
Weighted pull ups
5-5-5
Note: For the deadlifts, all working sets to be above 50% of your 1RM. For the weighted pull ups, build up to your max for 5 reps. If you can’t go weighted, make it challenging as possible, use bands or negative pull ups
METCON
15-12-9
Hang squat cleans 135/95
Strict ring dips
Note: Scaled the weight as needed for the hang squat cleans. For the ring dips, kip if needed or use bands. Try to use the rings as much as possible
Weightlifting
Muscle clean
1-1-1-1-1
Power clean
1-1-1-1-1
5 sets
2 hang squat cleans + 1 jerk
Note: Jerk only on the 2nd rep
Note: Drops allowed
Clean pulls @110% of 1RM
3-3-3-3
Note: No drop, not even the last rep
Overhead squats
5-5-5-5-5
