2.8.2022
Warm-up
[3:00-10:00]
Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
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8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
Specific Prep
[10:00-32:00]
2 Sets building in weight on second round
3 Hang to High Pull
3 Muscle Clean
3 Power Clean
3 TnG Push Press
6 TnG Push Jerk
3 Split Jerk
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[18:00-32:00]
Ring Muscle-Up Technique/Practice
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Guided Practice/Prep:
Every 2:00 x 3-4 sets:
20-30s double unders
1-2 ring muscle ups -or- Ring MU progression/practice -or- 1-3 dips & pull ups
1-2 Shoulder to OH - building in weight to get to 4th/5th workout weight
Metcon
[35:00-55:00]
The Brain Surgeon (AMRAP - Rounds and Reps)
20:00 AMRAP
50 Double Unders
12 Strict Pull-Ups + 12 Strict Dips
50 Double Unders
18-15-12-9-6-Max Rep Shoulder to Overhead
* Load: 75/55# 95/65#, 115/75, 135/95#, 155/105#, 185/125#
Open/RX+: 7 Muscle Ups, BAR Load: 95/65#, 135/95, 155/105#, 185/125#, 205/145#, 225/155#
CC: SUSTAIN/PACER w/ PUSH towards the last 5 minutes
This workout was built off the style and movements typically coupled in the Open and/or Quarterfinals. Based on the movements we expect to see this is more similar to a workout we may expect come the quarterfinals or age group qualifiers.
Hit the ring muscle-ups with controlled sets that you know are repeatable and then move into the shoulder to overhead by choosing the movement that will allow for the most consistency and management of fatigue.
Brain Surgeon (BUILD) (AMRAP - Rounds and Reps)
20:00 AMRAP
75 Single Unders
12 Toenail Spot Pull-Ups + 12 Push-Ups
75 Single Unders
18-15-12-9-6-Max Rep Shoulder to Overhead
Load: 75/55# for full workout
Cool Down/Stretch
[55:00-60:00]
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
:30/:30 Thread the Needle
Accessory Work
Metcon (Weight)
3 Sets, For Quality
6-8 Kipping Deficit Handstand Push-Ups or Handstand Push-Up Negatives
12-15 Dual DB Bench Press
50ft-100ft Heavy Sandbag/D-Ball Carry
Load: Choice
Extra Open Prep
Metcon (Time)
12-10-8-6-4
Bar Muscle-ups
Dumbbell Snatch 70/50#
Metcon (3 Rounds for reps)
3 Rounds, Each for Time
40/32 Cal Row + R: 90sec
30/24 Cal Row + R: 60sec
20/16 Cal Row + R: 30sec
10/8 Cal Row
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REST 3:00 between rounds
