21-18-15-12-9-6 Reps for time of: Thrusters 95/65 Bar Facing Burpees
Coaches Notes
Hey Team,
This is it, the last workout of the OPEN (at least from CFHQs standpoint, we've got 16.6 for you next week!). What an amazing 5 weeks it's been. I've see countless PRs and firsts (bar muscle ups, t2b, c2b, etc) and I couldn't be more impressed with how hard you have all worked. Let's finish this Open with another gutsy performance.
Here's 16.5:
RX
21 - 18 - 15 - 12 - 9 - 6 - 3 Reps for time of: Thrusters 95/65 Bar Facing Burpees
SCALED
21 - 18 - 15 - 12 - 9 - 6 - 3 Reps for time of: Thrusters 65/45 Bar Facing Burpees
-----------------------------------------------
Here are my initial thoughts on this workout:
Pacing is essential!
Know your limits and stay well below redline until the 12 round. Hit the 12s and don't look back.
Partition with your brain, not your ego. Most of you can do 21 UB thrusters at this weight but how many can do it without their heart rate going through the roof.
If you can do 21 Thrusters and keep your heart rate moderate, consider it but MAKE SURE your HR is moderate.
If you are so-so when it comes to Thrusters:
7/7/7 for the 21 round, 6/6/6 for the 18 round, 5/5/5 for the 15, 6/6 on the 12, 5/4 on the 9, 6 and 3 for the last two rounds
If you are pretty strong in the Thruster department:
11/10, 10/8, 8/7, 12, 9, 6, 3
If you are a thruster machine, go UB but split the reps into 1/3s in terms of speed. The first third (after the 21 round of course) should be to recover a bit from burpees, the middle third should be a bit faster down & up, the last third should be a bit slower and allow you to go right into burpees.
Control the Thruster: use your legs, follow through with the arms and control the descent. Don't let that bar crash down on you.
Stay low on and methodical on the burpees. Avoid resting on the ground.
Formulate a pacing plan and stick with it!
You're probably going to have to go to a dark place for this workout. Embrace it.
Thruster Tips
Get mobile! If you don't have Olympic Weightlifter or Olympic Gymnast level thruster mechanics, the videos below will likely help you immensely.
Keep your weight in your heels & stay tall. If the bar shifts forward of your mid foot, that 95/65 just got a whole lot heavier.
Keep your elbows up and wait until you are in the power (think: dip of push press) position to drive the bar up.
Think of your arms as more of a follow through than a primary driver. That's what your legs are for (strict press vs. front squat anyone?)
Find a breathing rhythm. Stick with it.
Drive your knees out. This will allow you to maintain a stronger position in the squat.
Burpee Tips
Watch the video below from Carl. It will help.
Whatever you do KEEP MOVING!! Write it down, put it on some tape on the floor, tattoo it to your judge's forehead, remember it!
Keep your core tight and squeeze your glutes while you push up, this will load your hip flxors with elastic energy.
Refrain from spinning 180 in the air until the 12 or 9 round. It's more taxing than you think.
Breathe, breathe, breathe
Mobility
Get on the rower for 3-5min w/ a couple of short sprints.
Keys: Hips, t-spine, calves, front rack & pecs.
Dynamic Stretches
Inchworms to downward dog (10)
Reach and Rolls (15)
Samson stretch to spiderman lunge (10)
Crucifix & Scorpion (10ea/10ea)
PVC Pass Through (15)
PVC OH Squat (15)
Specific Warmup
Row 30s hard, 30s easy (3x) sub double unders if you'd prefer
5 Thrusters 45/35
5 Bar Facing Burpees
5 Thrusters 95/65
5 BF Burpees
5 Thrusters 95/65 (consider overloading this set of thrusters to 135/95, it may make the first 7-10 thrusters feel quite light)
