0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-24:00 Accessory Work
24:00-26:00 Put barbells and DBs away, grab the plate and AbMat you need for the WOD
26:00-31:00 Explanation of WOD
31:00-32:00 Transition to WOD Prep
32:00-38:00 WOD Prep
38:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Tricep Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch
5 each side Thread the Needle
10yd Alternating Lunge and Reach arm to ceiling
10yd Walking Alternating Toe Touches
—then—
2 Rounds
10 Kneeling In Line Press @empty barbell
10 Ring Rows
MANAGEMENT:
Putting the movement in this second part of the General Wam-up leading into the Specific Warm-up will give you more time to coach the movement and more time for members to get used to it
Specific Warm-up
Atl. EMOM 4
M1: 6 Kneeling In Line Press (3 each arm)
M2: 6 Double DB Top Down Rows (3 each arm)
MANAGEMENT:
This allows you to share equipment if needed, start on different movements and alternate back and forth
Accessory Work
Kneeling Barbell In Line Press 5x5 each side (VIDEO)
Double DB Top Down Rows 5x5 each arm (VIDEO)
FOCUS:
We have had a good amount of overhead Monday and Tuesday as well as this is the last week of The Open, so we are still doing an overhead press, but the weight is very low and this is much more for core stability and shoulder stability
We still have our pull to balance out push/pull ratio for shoulder health
Kneeling In Line Press: if you have Landmines, now is the time to use them, if not the other end of the barbell should be fine on the rubber, the weight will not be heavy…whatever knee is up you are pressing with the opposite arm…the key to this is your front foot must be in line with your back knee like they are on a balance beam, brace your core and press, controlled reps, you will not need very much weight if you are doing them correctly, 10 total, 5 each arm
Double DB Top Down Rows: slight bend in the knee, chest parallel to the ground, both DBs start pulled up to the chest, lower one down and back up then the other, 10 total, 5 each arm
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Kneeling Press, M2: Top Down Rows
This allows people to share equipment if needed
WOD Prep
2 Rounds
30 seconds Row
30 seconds Rest
30 seconds to do 10 Plate Hops
30 seconds Rest
30 seconds to do 6-8 Plate Sit-ups
30 seconds Rest
MANAGEMENT:
This also allows people to share the Rowers, start people on different movements and rotate through
WOD
2 Rounds For Time
500/400m Row
100 Plate Hops
50 Plate Sit-ups @25/15
—2 minutes rest between rounds—
SCORE: Time (includes first rest period)
GOAL: 13:00-15:00
PACE: Steady Eddy or Betty…the movements should allow you to keep moving consistently
FOCUS/STRATEGY:
Row: RPE of 7-8, hard, but controlled…focus on long and strong pulls, find a rhythm with your breathing
Plate Hops: standing with the plate in front of you, focus on quick hops on and off the plate, stay consistent
Plate Sit-ups: plate starts on your chest, touch it above your head when you go back then back to your chest when sitting up and touch your feet, try to find a pace to keep moving
EQUIPMENT CONSIDERATIONS:
You could have two people share one rower and have one go backwards (Sit-ups, Hops, Row)
Ski would be an option, might need to cut the distance down to 400/320m
We have Running and Bike tomorrow so I would avoid those
As a last resort, if you need to change the format in order to have enough rowers this would be the recommendation
Alt. EMOM 12:
45 seconds Max Calorie Row
45 seconds Max Plate Hops
45 seconds Max Plate Sit-ups
Rest
This would allow 4 people to share one rower
LOGISTICS:
I would line all the Rowers up on one side of the gym to leave all the other space for the plate work
BEGINNER: 400/320m Row, 60 Line Hops, 30 Sit-ups
SCALED: 15/10
Rx+: 35/25
Comp: 45/35