Open Workout 18.1
AMRAP 20 Minutes:
10 Dumbbell Hang Clean and Jerks 50/35
14/12 Calorie Row
AMRAP 20 Minutes:
8 Hanging Knee Raises
10 Dumbbell Hang Clean and Jerks 35/20
14/12 Calorie Row
Scaled = 20/10 and Sit-Ups
The Dumbbell Hang Clean and Jerk is single-arm, and the 10 reps per round must be completed as 5 reps on one arm then 5 on the other. When the dumbbell is coming off the floor, as in the first rep of any set, the dumbbell must be Deadlifted to the hips before lowering to the hang for the rep to count (i.e., a Clean directly from the floor is a NO REP). The Hang Clean can be any style (Muscle, Power, Squat, Split) and the Jerk is from the shoulder to overhead anyhow (Press, Push Press, Push Jerk, Split Jerk). The Jerk is complete when the knees, hips, and arms are locked out with the dumbbell over the middle of the body.
The goal in this workout is to keep moving at a pace you can sustain and then maybe pick it up a bit in the last minutes. Don’t get caught a hunched over with your hands on your thighs. Thursday night’s winner, Sam Briggs, scored almost 15 rounds, with a difference of LESS THAN 10 SECONDS between her best and worst rounds! #holyshit2018opengoals. HAVE FUN!
Post rounds, reps, and Rx to comments.
TOMORROW: Starting Strength Program Total
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
BJJ at CFSBK
The start of our next Level 1 Brazilian Jiu Jitsu class has been pushed back a week to March 4th, giving you more time to register! (Level 2 stays the same.) All aboard the jiu jitsu jet!
The Level 1 Cycle is your jiu jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
Days & Times
Level 1 (March 4th – May 6th, no class on March 25th): Sundays, 1:30pm – 3pm
Level 2 (February 25th – March 18th): Sundays, 3:00pm – 4:30pm or 4:30 – 6:30pm
Open Mat (ongoing): Tuesdays, 4pm – 6pm
Level 1 (8 weeks): $200 ($100 will be charged when you register and at the 4-week mark of the cycle)
Level 2 (4 weeks): $100
Open Mat add-on (for Level 2 members only): $40
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!