20MIN AMRAP - SCALED 10 Front Rack Lunges 45/35 8 Bar Facing Burpees 10 Front Rack Lunges 45/35 8 Jumping Pull-ups
Coaches Notes
Hey Team, Well, that was awesome! Coach Em wins the head to head battle against Chyna Cho. Here's a link to the video if you'd like to watch it: EM WINNING ALL THE THINGS
We're going to attack 16.1 tomorrow!
Here's what the workout looks like:
We're going to adjust the workout a little for class due to space constraints so, here's class for Friday:
Here are my thoughts on attacking this workout:
BRIEF OVERVIEW
PACING PACING PACING - Treat this like you're running a 5K. Don't race out of the gates. LUNGES - Keep your grip narrow if mobility allows & mark your steps so you don't half-step the last lunge. TRANSITIONS - spend as little time between movements as possible BURPEES - Limit extra movement. Stepping back and stepping in will keep you close to the bar. C2B PULL-UPS - Unbroken if you are relatively strong at C2B. 4/4 if you're in the middle. 2/2/2/2 if C2Bs are a struggle.
PACING This workout is 20min long, it's not a sprint. The first 4-5min you should feel like you're holding back a little. The middle portion (min 5-15) should be steady and then you can try to push the pace for the last 5min. If you like a little more structure, pick a realistic goal for total rounds and then divide 20min by that number. You'll have a per round pace and you can stick to it.
OVERHEAD LUNGES Go Unbroken: If you need to take a few extra seconds to ensure this happens, do it. You shouldn't have to break these up. Literally mark your steps: While warming up, figure out where each step should be so that you can cross over the line most efficiently. Do this for both directions. Narrow grip vs. Wide grip: Keep your hands as close as you can while maintaining comfort. Your jerk grip will be stronger while your snatch grip will likely provide a more comfortable OH position. Play with it in warm-up but experience tells us that closer will be stronger. Step out a little bit: Avoid lunging on a tight-rope. A small lateral step will give you more stability. Slight lean forward on the drive off the floor while pressing through the heel
BAR FACING BURPEES Go right into them: Drop the bar & fall to the ground. Limit extra movement: aim to get your feet as close to the bar (and hands) as possible for your jump on the burpee. Find a cadence and stick with it: When you do burpees you will be out of breath. When you are out of breath you want to limit the time you spend laying on your stomach (also your chest, where your lungs are).
C2B PULL-UPS Unbroken: If you are an excellent chest to bar-erer, go unbroken. Big hips, be patient in the hollow and keep your eyes fixed above the bar. 4/4 or 2/2/2/2: If you are mid-level when it comes to C2B think about breaking these up into a rep scheme that will limit your rest time in between. 3 seconds 3 times (in the case of 2/2/2/2) is better than 12 or 15 seconds with 4/4. Be smart, know your ability. 1/1/1/1/1/1/1/1: Singles are not the end of the world in this workout. While they typically push the heart rate up a bit higher this strategy will allow you to keep moving & also help you avoid the dreaded no-reps.
If you are going to attempt to RX this one but you don't have many C2B's in your back pocket, here are a couple of tips: - Try reverse grip (chin-up grip) - Double Kip. Kip yourself up to just under the bar, hold and kip again for the last couple inches. - Jump into your beat swing (you'll get a bigger & potentially tighter arch)
EQUIPMENT Dead bounce plates if possible Nanos/Metcons (or your regular shoes). I don't think you'll need lifters for this one unless you need some extra stability for the lunges. Hand protection (use it if it's what you normally do) Put chalk on a j-hook or box near your pull-up bar so you have easy/quick access vs. bending over each time to reach in the chalk bucket Mark where you are going to step each step with chalk (L&R both directions). Clean your chalk marks afterwards please.
