W.O.D. and Retest Open 20.1 (if desired) Monday 10/14/19

13
Oct

W.O.D. and Retest Open 20.1 (if desired) Monday 10/14/19

REMINDER:

  • For the 5 weeks of the Open:
  • We’ll complete “Goat Days” on Thursdays
  • The Open Workout will be programmed on Friday
  • On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain
  • The Friday Open Workout along with its notes will be published on Thursday evenings
  • Thank you for your patience with the altered publishing schedule during the Open!

DAILY MINDSET

“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling over our heads. Our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

It’s easy to start with the belief. Hard to maintain it in the darkest of times.n This is where most fall – we succumb to the missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet – we know the rest of story. What will be ours?


GENERAL

  • On Mondays during the Open, we give athletes the option to complete the Open Workout again or complete another workout with a similar time domain
  • Running 2 heats like Friday, the alternate athletes will go in heat 1 to allow the athletes completing the Open Workout more time to prepare and to have judges for heat 2
  • **Here is the flow of today’s hour: **
  • All athletes do general warmup together
  • Coaches go through teaching points for the daily wod while “20.1” athletes start to prepare on their own
  • Kick off the daily workout heat
  • Open athletes find a judge after the daily wod to judge them if needed after heat 1 is over
  • Kick off “20.1” heat

10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Time Cap: 15 Minutes

20.1 INFO

“20.1” STRATEGY
RE-DO ATHLETES

  • Athletes attempting this workout for a second time can simply reverse engineer their previous score to improve this time around
  • For example: If they they averaged 1:30 per round on Friday, they would have finished the first attempt in exactly 15 minutes
  • This time around, all they have to do is average slightly less, maybe 1:25 per round
  • Holding just 5 seconds faster would improve their score by a full 50 seconds

* If athletes are doing this for the first time, reference Friday’s strategy writeup below

GROUND TO OVERHEAD

  • This workout leaves us with several options
  • The first is: “Do we clean and jerk or snatch?”
  • This answer is athlete dependent based on how heavy the weight is
  • If there is a second thought about the weight or the technique of the snatch, the clean and jerk is likely the better option
  • If the weight is fairly light and athletes are comfortable with the movement, the snatch can be quicker

BAR FACING BURPEES

  • The second question is: “Do we step up or jump up the burpee?”
  • Watching the live steam of the 20.1 announcement, even some of the best athletes in the world are stepping up from the very beginning
  • This option helps control the heart rate and is more consistent that the jump up

PACING

  • A 10-round workout is a great test of pacing
  • We want to find a pace that we are confident in maintaining across the whole workout
  • There are two places to “slow down” that can help you find the right speed for you
  • The first is the barbell, where you can break into 2-3 sets can help you stay smooth
  • If you see yourself breaking later in the workout, break from the beginning
  • 2 Sets: 4-4
  • 3 Sets: 3-2-2
  • The second place to slow down is the burpees
  • Steady reps where you don’t slow down at all are the goal
  • Coming off the 10th rep, athletes should be able to immediately grab their barbell for their first set
  • Finding a place to slow down can help your round splits from rounds 1-10 stay pretty close

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

GENERAL

  • On Mondays during the Open, we give athletes the option to complete the Open Workout again or complete another workout with a similar time domain
  • Running 2 heats like Friday, the alternate athletes will go in heat 1 to allow the athletes completing the Open Workout more time to prepare and to have judges for heat 2
  • **Here is the flow of today’s hour: **
  • All athletes do general warmup together
  • Coaches go through teaching points for the daily wod while “20.1” athletes start to prepare on their own
  • Kick off the daily workout heat
  • Open athletes find a judge after the daily wod to judge them if needed after heat 1 is over
  • Kick off “20.1” heat

Daily WOD
*Alternate workout today, which lasts the same time as the 20.1 time cap – 15 minutes

  • Choose a strict pull-up variation here that allows you to complete the 5 reps in 2-3 quick sets
  • Athletes will switch arms every 5 reps on the single arm dumbbell hang clean and jerks
  • Choose a load that will no doubt be completed unbroken every round

ABMAT SIT-UPS
Feet
There is no right or wrong way to put the feet in the AbMat sit-up, but one option may have a benefit today. Putting the legs straight out front utilizes more hip flexors, where pushing the soles of the feet together takes some pressure off the hip flexors. The hip flexors play a role in keeping the feet in front of the bar in the strict pull-ups that follow. This means that pushing the bottoms of the feet together might make it easier to stay in a hollow position on the bar following the sit-ups.

STRICT PULL-UPS
Feet
Let’s carry over the “feet together” idea from the AbMat Sit-ups to our strict pull-ups. Pressing the inside of the feet and even the legs together keeps us in a more compact hollow position. The tighter we can keep our lower extremities, the better control we have of the whole body. Tight legs in addition to keeping the feet slightly in front of the bar leads to better looking strict pull-ups.

Grip
“False Gripping” the bar by getting the knuckles more over the top can give athletes better control and allow them to use the lats more effectively. This isn’t something we would necessarily use in the kipping pull-up, because it would leads a lot of movement and friction on the hands, which could cause some rips. On the strict pull-up though, since the hands don’t move much at all, this false-ish grip does have its advantages over a fingertip grip.

Movement Subs
Reduce Reps
Banded Strict Pull-ups
Ring Rows

DUMBBELL HANG CLEAN AND JERKS
Grip
Using the hook grip on the dumbbell has the same benefits to the barbell. When the hook grip is on, athletes can jump harder with the legs instead of pulling early with the arms. When we don’t have the hook grip on, our body recognizes that if we jump too hard, there is the potential that the weight could slip out of the hands. In this scenario, we end up bending the arm to offset some of the power so we don’t lose the weight. Especially coming off the strict pull-ups, it’ll be important to jump the weight up rather than pulling and pressing the weight up. If your hand size allows, hook grip is a must.

STRICT PULL-UPS

  • The strict pull-ups have the potential to be the biggest sticking point today due to the muscular fatigue involved with the movement
  • Quick sets from the beginning are a great way to ensure you don’t slow down later on
  • Think 1-3 quick sets:
  • 1 Set: 5
  • 2 Sets: 3-2
  • 3 Sets: 2-2-1

DUMBBELL HANG CLEAN AND JERKS

  • The nature and rep scheme of this movement encourages athletes to hold on for unbroken sets
  • One arm rests while the other works, so aim to complete all 5 reps unbroken on each side

ABMAT SIT-UPS

  • The AbMat sit-ups do not interfere with the other two movements and provide some relief from the upper body
  • Moving at a steady pace through these 15 reps instead of sprinting through gives the arms more time to recover for the most difficult movement, the strict pull-ups

EXTRA WORK

*Extra Work are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

3 Sets:
10 Good Mornings 75/55
20 Box Step-ups 20″ 35/20s DB in each hand
30 Glute Bridges
Rest 2:00 between sets.