SATURDAY

This big, long chipper hits many of the movement we may see over the course of the Open. With a high rep count, the goal will be to see how far you can get within 20 minutes. The weight on the barbell should be something that you could complete in 1-2 sets when fresh. 

With a high rep count and a longer workout, we want to manage our rest effectively today. A good rule of thumb for finding appropriate sets is aiming to keep rest to less than 10 seconds per break. If you can do that, you will be able to consistently move forward, even if sets are small. We can group these movements into a couple different categories. The movements today that will be broken up into sets are the wallballs, toes to bar, chest to bar, and jerks. There is no wrong way to approach those sets as long as you are keeping the rest between to a minimum. The movements today that require a smooth, steady pace are the double unders, box jumps, and burpees. Finding one speed for all reps is better than short bursts followed by rest. The remaining two barbell movements, the cleans and the snatches, should be taken in singles from the beginning. This allows you to keep working while prioritizing good movement.

DON’T FORGET, SUNDAY IS BRING A FRIEND TO FUSION DAY!

OPEN
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

PERFORMANCE
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Burpee Chest to Bar Pull-ups

FITNESS
“Open Test”
AMRAP 20:
50 Wallballs (14/10)
100 Single Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups