So the teams have been set, the captains have been decided and the coaches have been drafted. This year’s Port open is going to be epic and let me start off by saying how incredibly proud I am at the number of people participating. I hope the next 5 weeks brings you nothing but PR’s and gym firsts.
Remember the workout is released Thursday night and we will be doing them all day in classes on Friday. However, to earn double the points, come do the workout during Friday Night Lights (4 to 7). That environment is electric. Happy Open Season!
Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
10 Russian KBS
10 goblet squats with a pause
10 T push-ups
Mobility
Front squat mobility
Strength
Front squats – 3.2.1 wave format, x3
Waves are the best. They introduce a ton of volume, if built correctly they help lead you towards a goal weight and they are fun to complete. However, they take up some serious time. So get warmed up, get stretched out, grab a whiteboard, check Wodify and make a plan. Here is a percentage wave that might help you build yours. But understand that your body will tell you where its ready to go and how heavy it is ready to lift today.
3’s 2’s 1’s
70% 80% 85%
80% 85% 90%
85% 90% 95% and up
WOD
“Farm to Table”
8 min AMRAP
10 deadlifts (225/155#)(185/125#)
10 OtB burpees
We have done this one a couple times before, but the last time was 1/15/18. This is a fast workout and I was surprised at how heavy the barbell got in the early rounds. However, even though the deadlifts will start to feel heavy they should be UB. That means you might want to take the appropriate amount of rest before picking the bar back up again. If someone was to get 6+ rounds, we are looking at almost 70 deadlifts. That should be taken into account when loading the bar for the workout.
PortComplete
1. Bodybuilding – 3 rounds
10 DB bench press
15 weighted sit-ups
20 DB deadlifts
2. Banded work – accumulate 100 each
Banded standing reverse flyes (use 2 bands)
Banded pull-throughs
3. Interval work – 16 min clock
Every 4:00, complete
8 DB hang squat cleans
12 burpees over your DB’s
16/14 cals AB
4. Gymnastics – T2B technique and strength
4 or 5 rounds
5 strict T2B + 10 kipping T2B
*scale movement as needed, but make it as hard as possible
5. Core work – 4 rounds
100′ farmers carry
50′ waiters carry left
50′ waiters carry right
25 goblet lunges
