Friday February 2, 2018

Warm Up 98 (No Measure)


5 KB Deadlift

5 KB Clean

5 KB Front Squat

5 KB Push Press



30 Sec Bar Hang

30 Sec Handstand Hold

Metcon (AMRAP – Reps)


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

Scale 1:

40, 30, 20, 10, 5


Pull Ups


Scale 2:

40, 30, 20, 10, 5




knee raises

jumping pull ups

banded pul ups

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 for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups. There are a lot of moving parts and things to touch on, so today we’ll walk through things in order during movement prep, familiarizing athletes with the flow and giving them one thing to think about with each movement.