As we draw closer to the Open (and for some of you the NC Comp), it’s time to get that fitness in check, but also listen to your body too.
If you want to be at a level to be competitive, this stuff will help, but at the same token if you overdo it, it will have the opposite effect and you could come down ill or with a cold or something. Train hard, but do it sensibly and recover hard too. Enjoy!
A): 5 Minute AMRAP of Burpee Box Jumps (24’/20′ box).
NOTES: The Open is only but 16 days away! Need we say anymore than that. But seriously, lets cut to the chase here. Both burpees and Box Jumps will DEFINITELY appear in the Open this year. Separately mind you, we very much doubt we will see an actual Burpee Box Jump programmed. But then again who knows?? HaHa! Unknowable & Unknown and all that!
Get set to stick to a number per minute and try your hardest to keep to it. Play smart and don’t shoot out of the blocks too soon here. work to rep/rest ratio that you know will yield a good result (45+ reps would be nice), and don’t be tempted by a first minute rush to 15 reps which then falls to 6 rep return two minutes later.
On the form standards, chest must the ground at the bottom, and hips must fully open ontop the box (aka. games standards). No rebounding from a closed hip position!
B): 5 Minute AMRAP of Ring Dips (3 Push Ups every time you come off the rings)
NOTES: Again this will help the Open (probably won’t appear this year apart from in the Muscle Up), but also, and perhaps more importantly it will help you in our WODs on the RoofTop too. Learning where you stand with dips can be most helpful to you when you want to have a plan in place for a WOD. Knowing those limits means you can always stop one or two short of max effort with the knowledge that you won’t blow out on them.
If you’re in a band for scaling thats cool, but challenge yourself here. The idea is not to go 5 mins unbroken, but merely to learn about rep ranges and build strength. If you are unassisted your mission is to go as many STRICT reps first, then when you cannot get another strict you go and kip. (Make sure this happens and that you do not go straight into a kip from the start!).
C): 5 x 1 Minute Rows for distance (Rest 1 min in between)
NOTES: Awesome way to boost the fitness! Aim for a consistent return in metres rowed each minute you’re on. Push hard and guys aim for 1500m+, girls 1200m+
Damper set to 4-5 only.