0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Ankle Mobility
Wall Quad Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
5 Pause Front Squats @empty barbell or light weight
20 Flutter Kicks
Strength
Front Squat
1x10 @65%, 1x8 @65%, 3x6 @70-75%
FOCUS:
These rep ranges and percentages focus on improving strength endurance
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
WOD Prep
2-3 Rounds
2 Squat Cleans
1 Shoulder to Overhead
4 Shuttle Runs
WOD:
AMRAP 11
5 Squat Cleans @135/95
3 Shoulder to Overhead @135/95
10 Shuttle Sprints
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Push and Pray
The reps are low enough on the barbell movements to keep pushing the pace at a high intensity, use the run or shuttles to control your breathing and manage your heart rate
STRATEGY:
Quick singles, this is a different way of “barbell cycling” and a useful skill for The Open
After you complete your last squat clean go right into the S2OH, remember to not do the 5 squat cleans then break, this will cause you to do an extra clean to get in position for the S2OH
Steady pace on the shuttles
BEGINNER: MB Squat Cleans, MB Push Press, line hops (if doing lateral bar hops)
SCALED: 115/80
Rx+: 155/105
JACKEDuary Day 2
DB Sit-ups 5x5 (VIDEO)
*DB behind your neck, feet anchored