0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Accessory Work
28:00-30:00 Put all DBs and Bands away
30:00-35:00 Explanation of WOD
35:00-37:00 Transition to WOD Prep
37:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 reps of 5 second Hold each of Down Dog with Calf Stretch
3-5 Iron Crosses each way
20-30 second each side Standing Hamstring Stretch
20-30 second each side Standing Quad Stretch
20-30 second each side Standing Tricep Stretch
20-30 second each side Pec Stretch on Rig
—then—
2 Rounds
20 Shoulder Taps
10 Ring Rows
MANAGEMENT:
Make sure the upper body is nice and loose for Accessory Work
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
20 second hang from rig
MANAGEMENT:
Pretty basic work on the Beach Muscles for today, but as always make sure they are warm and ready to go
Beach Muscles
Alternating Double DB Bicep Curls 4x10 (5 each arm)
Banded Tricep Extensions 4x15
Barbell Seated Wrist Curls 4x15
FOCUS:
Bicep Curls: hold a DB in each hand, curl with one arm then the other, you can start with DBs at the top if you want an added pump 💪
Tricep Extensions: make sure you only hinge at the elbow and get a full range of motion flexing the triceps at the bottom, stay under control with the band, don’t let it snap you back to the top
Seated Wrist Curls: sit on bench with wrists at the end, let the barbell roll all the way out to your fingers, then curl as far as you can at the top, weight will not have to be heavy at all to feel the burn
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Curls, M2: Extensions, M3: Wrist Curls
This allows up to 3 people to share barbells, benches and DBs…start on different movements and rotate through in this order
WOD Prep
3 Rounds
6 Plate Ground to Overhead
12 Plate Russian Twists
100m Run
WOD
AMRAP 11
11 Plate Ground to Overhead @35/25
22 Plate Russian Twists
200m Run
SCORE: Rounds + Reps
GOAL: 4 Rounds
PACE: Steady Eddy or Betty…none of the movements are overly taxing, should be a good breath and move workout before The Open workout tomorrow
FOCUS/STRATEGY:
Plate Ground to Overhead: good hip pop to get momentum into the plate going overhead, good lookout position at the top
Twists: make sure you get a full range of motion with your chest facing the way you are rotating, feet off the ground
Run: RPE of 8, hard but controlled
WEATHER CONSIDERATIONS:
I would really push to run outside if you can
200yd shuttle inside is another option
Row or Ski 250/200m if needed
BEGINNER: 15/10
SCALED: 25/15
Rx+: 45/35