Blog

WOD: 10 min AMRAP
30 Double Unders
15 Ground to Overhead (35/25)

TARGET SCORE
Target Rounds: 7+
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast. Focus on controlling your breathing while keeping reps smooth and consistent. The goal should be to start and end with the same pace per round.

How it should Feel: GASSY & GRIPPY into PAIN!!! The first-ever CrossFit Open Workout! Let’s see how far we have come. Those around for this one will never forget that first open Workout feeling.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken, short sets, so no need to break. Make sure to lay your jump down after each set.

Ground to Overhead: Meaning this can be done as Power Snatch or Power Clean and Jerk etc. Power Snatch is the most efficient and takes less time under tension. Weight is very light where unbroken is the goal, but two quick sets might be the way to go if you are worried about your grip.

Strength part A

*Do a set every 2 minutes.

10 Romanian Deadlift (6/10 RPE)
10 Romanian Deadlift (7/10 RPE)
10 Romanian Deadlift (8/10 RPE)
20m Sled Push after each set.

**If you do not have access to a sled, or 20 second Assault / Echo Bike Sprint/ or 20 x Jumping lunges.

Strength part B

*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6.5/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
*5 Chin Up after each set.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.