December 8th, 2015

The Winter Classic presented by OPEX Fitness is an online competition that can be completed from anywhere in the world and allows athletes to see how they stack up against the competition. Every year, the Winter Classic brings together the fitness space. OPEX EC Clients, CCP coaches and non-OPEX members compete along side one another for the right to call themselves Winter Classic Champs.

Here’s what you need to know:

• Date: Saturday, December 19th
• Workouts: Using a 60 minute running clock, athletes will complete THREE UNKNOWN events
• Equipment Needed: Rower, Bar & Bumper Plates, Pull Up Bar, Jump Rope, and Wall Balls

We hope that all of you guys can participate!  We will be structuring the program to prepare for this one-day event, which will lead nicely into an easier week afterward (the week of Christmas).

More details to come in the next week!

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Warmup:
3 sets, not for time of:
8-10 Barbell Good Mornings
Push Press w/2 second hold at top + Jerk from Behind the Neck w/2-second pause in catch + Jerk; 1+1+1 x 3 (empty bar –> very light load)

A. Take 12 minutes to build to a heavy single Split Jerk

B. Power Clean Clusters; 1.1.1.1 x 4; Rest 10 seconds/Rest 3 minutes

C. Every 30 seconds for 6-7 minutes:
Power Clean + Jerk (TnG for as long as possible) @moderate to heavy; build over the sets

+
Row 500 Meters @2k PR Pace
Rest 3 minutes
x3
+
Assault Bike 90 seconds @90% effort
Rest 3 minutes
x3
+
Row 500 Meters @2k PR Pace
Rest 3 minutes
x3

——
Notes:
– Feel it out on Split Jerk; if it’s there, take it.
– Build each set on clusters
– Rows should be same pace (faster or slower based on previous weeks’ learning); Assault Bike should be same each set as well.