Prep day -- If you plan on going 100% at the Open workout on Saturday perform this work instead of class.
1k Row @ 85%
Rest 3mins
4 rounds of:
2 Power Snatches (115/75)
4 DL
4 T2B
6 WB
8 BJ 24/20"
10 Air Squats
30 DU
Rest 2mins, perform 1min of Hamstring stretching in between rounds. These should be done at 75%.
For the workout make sure you break the T2B early and often, 3s or 5s, pick your plan from the beginning and stick to it. I would recommend all singles on the snatches so long as the bar bouncing on you is not a major issue. For the C&J I would recommend 75%, 82%, 90%-93% or so. Find numbers close to those you can easily get on the bar, if you need to squat clean it hit one extra rep below 75% to warm up the squat clean.
Warm up should be 30-35mins, with 10-15mins of that being dedicated to hitting your 82% number at least twice. Loosen the hamstrings up a ton, this is massively taxing on your posterior. Grip is the main factor and needs to be controlled.
Just my thoughts after performing the workout:
ReplyDelete#Gear = I opted to perform this workout in full olympic lifting gear (lifters/knee sleeves/wrist wraps). I put my lifting belt on for every lift. You have time for a shoe/gear change but I believe that would take away from 1 attempt at your clean and jerk. My lifting shoes did not impact my toes to bar. Me being bad at toes to bar impacted my score for 15.1
15.1 - Pacing is huge. Figure out your goal # and calculate how fast each round needs to be to hit it. I was at 100 seconds/round for 3 rounds and went to singles on T2tB which obviously slowed my pace and didnt hit my goal of 160-170 rep range. Thats ok. Break your Toes to Bar into smaller sets than you need to. Once they are gone they are not coming back. Spend time in the warmup loosening your wrists/forearms along with your posterior. I saw efficiency video crossfit posted with spealer and matt chan breaking down toes to bar. Watch it if you have a few minutes. They recommend a knees to elbow with a kick to the bar. Good stuff. Maybe I wont have to do singles on T2tB in 2016 open #Goals
If I was to redo - I would do 1 set of 3 and then 2s for as long as I could. I broke down in the 3rd round doing sets of 3. I would still probably be down to fast singles at the end.
DL = So light everyone should get off Toes to Bar and finish 10 DL unbroken.
Snatches = obviously depends on where your snatch is at. But for competitors I would recomend unbroken touch n go snatches. I did singles until my last round and I had to go unbroken to finish my last set of 5 snatches and I was able to do it no problem. The weight bounced more than I wanted it to doing singles. Touch N Go.
Remember to breathe. And have fun. If you are reading this you will dominate.
15.1a) You have time for 4 lifts. Have your weights calculated and have them staged ready to put them on right away. I increased my heart rate to finish my last set and it still took me about a minute transition time to put weights on. Heres what I did:
70% (230#) @ 10:30
82% (275#) @ 12:00
94% (313#) @ 13:45
FAIL @ 100% (330#) @ 14:45
I would recomend:
75% @ 10:00
83-85% @ 11:30
90-95% @ 13:00
95%+ @ 14:40 - Do not rush your final attempt. You will probably be stronger than you think you will be unelss you absolutely red line during 15.1. Remember to breathe during the workout and have your weights ready for transition time. Dont be running around trying to find a 5# plate after you hit a lift. You will make your first 3 and the 4th should be a weight that challenges you but you will hit it because you will be prepared.
Overall I thought it was fun. Definitely different than past opens and a good combination of cardio/open style workout with a heavy lift at the end.
If you are still reading this its I am supremely proud of you and know that you will dominate.
Just think I should note that if you are going to squat clean I believe it behooves you to squat clean every attempt. Dont do a power clean/push press and then try and do a squat clean/split jerk at your goal weight.
DeleteCash you are the best! Great job bud!!! And thanks for the details ☺️
ReplyDeleteCash - thanks for being awesome.
ReplyDeleteNot much more that I can add to Ca$h Money's excellent summary. I would also agree that I wish I'd done more touch and go snatches rather than singles. For me, the fatigue on T2B was abs and hips, not grip, so perhaps if I did it again on Monday I would do fast singles for the first 3 rounds and then touch and go the snatches for the remaining rounds if grip felt ok.
ReplyDeleteAlso agree that the DLs were not an issue - just bang them all out right after you finish toes 2 bar. then maybe take a few seconds before snatches.
I just wore my Nanos and did power cleans for the clean and jerks. I felt better than I thought I would after the 9 minutes, so I was able to get up to around 90% of my max.
In hindsight, I may have left a little too much on the table for the WOD and perhaps could have pushed a bit harder. But then, you never know if toes to bar will leave you sooner that way. It was helpful to have Jenny count me down on the toes to bar (sets of 5 with a 5 second rest as long as I could)" and then she kept telling me to go faster on the snatches :)
Proud of everyone. As Open WODs go, it's not too bad.