160310 Thursday – Open 16.3 Announcement tonight at 4:45

We will be setting up the projector in the yoga room for the Open Announcement. The PreShow starts at 4:45. Grab a mobility ball and join us.

After the 16.3 Open Announcement stick around for Trevor’s Mobility Clinic on Thursday March 10th 6:00 – 7:00pm.
Dr. Trevor Bachmeyer, founder of SmashWerx online ART & mobility recovery system, will help your body recover faster from your last workout and prepare for your next workout.
You’re going to be doing work and learning:
  • Hip tension release techniques to improve range of motion for squat movements
  • Shoulder mobility & stability drills for better overhead positions.
  • Wrist & ankle flexibility skills to reduce stress & pain
  • Back strengthening & tension release exercises
Come spend an hour with Dr. Trevor and get your mob on!

YouTube Preview Image


Mobility: Ankle (playlist video here)

Skill Practice Warm Up: none

Strength: none

Super Set: none

Metabolic Conditioning: “Red Raptor”

For time – Performance/Athletic: 5 rounds*, Health: 4 rounds

5 ‘heavy’ thrusters (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

7 hang power clean (same)

15 box jump (Performance: 24” / Athletic*: 20” / Health: 12”)

1 min rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 12 – 19 min

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: “Heavy” thrusters like these tend to put people at risk of hitting their elbow on their knee. If you have trouble doing a front rack with good ‘high elbows’, I recommend dropping the weight or splitting this up into 7 front squats and 7 push presses. The hang cleans will tax the same muscles as the box jumps so be careful going straight into the box jumps as your legs get tired. With the ‘forced’ rests, try and go for bigger sets and a higher overall intensity during the output portions. As usual, unless you are a competitor, don’t do rebounding box jumps!

Optional ‘Cash Out’: none

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