0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hang from Rig
Pec Stretch on Rig
Lat Stretch on Rig
Scorpions
Specific Warm-up
3 Rounds
10 Single DB Floor Press (5 each arm)
10 Alt. DB Bent Over Rows (5 each arm)
Strength
Bench Press 5x5 @75-85%
Alt. DB Bent Over Rows 5x10 (5 each arm)
FOCUS:
Lifting heavy early in the week is always good during The Open
Pulling for back strength and to balance out push/pull ratio for shoulder health
Both DBs start with arms fully extended, alternate arms with each rep
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. Every 1:15 for 12:30, use the interval clock…technically still 12 minutes, you will do your last set of pulls at the 11:15 mark
WOD Prep
2 Rounds
2 Deadlift
4 Lateral Bar Burpees
8/5 Calorie Bike
WOD:
Every 2 minutes for 12 minutes
4 Deadlift @275/185
8 Lateral Bar Burpees
12/8 Calorie Bike
SCORE: Slowest time
PACE GOAL: 1:30 or less each round
FEEL:
Zero to 100…interval style
The 30-40 seconds rest will only feel like rest for the first couple rounds, then will just be time to get your mind right before the next set
STRATEGY:
Unbroken on Deadlift
Push the pace on the burpees
Move fast, breath slow on the bike
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes then you can modify to the following in order of priority
100m Run or 50m Double KB Carry outside or 100yd shuttle inside
BEGINNER: Double KB Deadlift, Up Downs, 10/6 Calorie Bike
SCALED: 225/155
Rx+: 300/210
March Madness