General Warm-up
3 Rounds
Bike
Hip Openers
Samson Stretch
Banded Pass Throughs
Banded Pull Aparts
WOD Prep
2 Rounds
5 Chin Over Bar Pull-ups
5 Thrusters
3 Chest to Bar Pull-ups
3 Thrusters
1 Bar Muscle-up
1 Thruster
For Time
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest-to-Bar Pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (weight 3)
Females: 65 / 75 / 85
Males: 95 / 115 / 135
Time Cap: 12 minutes
*for those that are not signed up for the open and/or want to get a full workout in, then I would use normal scaling/modifying options for these movements so they can finish the workout
STRATEGY: (for those signed up/competing at gym in The Open)
This comes down to which gymnastics movements you can do and how efficient you are at them
Level 1: Can do chin over bar, have not done very much chest to bar
You need to fully send the first round of this, as big as sets as possible on all movements, you will want the tie break time which is when you finish the 21 thrusters
Singles on Chest to Bar as needed to get through the reps
Level 2: Does not yet have a Bar Muscle-up or has only got a few previously
You will want to stay just below redline through the round of 21/42/21 then push as hard as possible through the round of 18/36/18, you will want the tie break time which is when you finish the 18 thrusters
Take your time before attempting Bar MU, make every attempt count. If you go too soon when you are still very fatigued then you will waste attempts
Level 3: Is able to do all movements and finish the workout
For Games Athletes, this is a full send workout as you saw in the showdown. We are not Games Athletes :)
If you go out way too hot, you will fall apart in the second round and struggle when getting to the MU.
For the chin over bar and chest to bar, I would do sets that are around 60-70% of your max unbroken set when fresh. So if you can do 20 chin over bar unbroken then sets of 12-14 then 7-9. If you can do 15 unbroken chest to bar then sets of 9-10 then 5-6.
This should allow you to move through at a good pace but still allow some gas for the last round.
Thrusters should be no more than two sets throughout if possible. The round of 15 can be different depending on how that weight is for you.
Breathe at the top of each thruster with a very slight pause, this will help you stay calm and manage your heart rate better
March Madness