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There have been about 16 different movements featured in Open workouts to date (depending on how you count them). Nine movements have appeared in all four Opens:

  1. Burpees
  2. Doubles unders
  3. Toes-to-bar
  4. Box jumps
  5. Chest-to-bar pull-ups
  6. Muscle-ups
  7. Wall balls
  8. Thrusters
  9. Snatches

Deadlifts, cleans, and shoulder-to-overhead (including push press and jerk) have all appeared in 3/4 of the Opens. Overhead squats have shown up in 2/4. Push-ups, squat cleans, and row for calories have each been included only once. The row was the only new movement seen last year. In 2012 and 2013 there were no new movements (unless you include switching from push press to shoulder-to-overhead).

 

Warm-Up: Tabata Wall Balls (4 minutes, 8 rounds, 20 seconds on, 10 seconds off)

 

Strength: Double Death By Thrusters

Minute 1 – 1 Thruster

Minute 2 – 2 Thrusters

Minute 3 – 3 Thrusters

And so on until you can’t complete the designated number of thrusters in that minute

Once you complete this, rest for 2 minutes and then complete it again….but this time, aim for one more full round. For example, if you made it through minute 7 the first go round, aim for completion of minute 8 in this second trial. I’ll recommend doing this with 95/65. If you are doing scaled, reduce weight to what you are comfortable with, such as 75/55.

 

20 min EMOM Skill Work

Even: Double Unders if you don’t have them. If you have your double unders pretty good (Dawn, Ian, and anyone else who is set on these), then do handstand pushup practice (30 seconds of work, 30 seconds of rest)

Odd: Chest to bar pull-ups if you have regular pull-ups. If you don’t have regular pull-ups and you normally do ring rows, step it up and work on regular pull-ups today (30 seconds of work, 30 seconds of rest)

No set numbers. These are just for increased practice and exposure and also to reduce your fear of doing them in a WOD.

HAVE FUN EMOMers!!!!!!