This is it, Kids! The Open is drawing to a close. Join us for our final Friday Night Lights tonight! Heats begin at 5:00PM…have a celebratory beverage or two afterward…you’ve earned it!
Complete as many reps as possible in 7 minutes of: 3 thrusters
3 chest-to-bar pull-ups
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.
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
Boys use 65 lb., perform chin-over-bar pull-ups Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups Girls use 35 lb., perform jumping chin-over-bar pull-ups
Men use 65 lb., perform chin-over-bar pull-ups Women 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
This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.
The athlete’s score will be the total number of repetitions completed before the time cap expires.
• Plates to load to the appropriate weight for your division* • Pull-up bar
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg (100 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disquali ed from the competition.