Friday Mar 23, 2018
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm

OPEN 18.5

Strength

18.5!!!

18.5 is here! The community voted on 3 options, and we have a 7min ascending ladder of Thrusters and C2B Pull-ups! YAY!

Here's the workout:

RX

7min AMRAP

3, 6, 9, 12, 15, 18 . . . etc

Thrusters 100/65
Chest to Bar Pull-ups

SCALED

7min AMRAP

3, 6, 9, 12, 15, 18 . . .  etc

Thrusters 65/45
Jumping Chin-over-bar Pull-ups

Here's what class will look like on Friday (6/7/930/3):

E2M10M

1 Cluster + 4 Thrusters (from floor) - stay light-ish and focus on making them as easy as possible
1-3 C2B Pull-ups (or pull-ups)

7min AMRAP

3, 6, 9, 12, 15, 18 . . . etc
Thrusters 100/65
C2B Pull-ups

Workout Description

 

Initial Thoughts:

  • There are a lot of transitions early in this workout. Use transition time to calmly breathe and move efficiently into the next movement.
  • Most people hold their breath on thrusters and pull-ups. Don’t be most people.
  • If you have lifters and a less-than-perfect squat, wear them.
  • Warm up hips and shoulder THOROUGHLY – make sure everything is moving freely and you are in a good position. See video above and warmup below.
  • Be prepared for your heart rate to shoot through the roof early in this workout. It’s ok. Avoid going to ‘failure’ on the thrusters or the pull-ups and breathe breathe breathe.
  • This workout goes up by threes which means all sets are divisible by 3 (math). If you know 9 thrusters or 9 C2Bs are going to be a struggle go for 3/3/3 with 5sec rest between. Same thing on the 12s and 15s – 4/4/4 and 5/5/5 work well. Know your capacity and AVOID LONG BREAKS.
  • If you are amazing at thrusters, you will likely need more time for pull-ups but remember, big sets of thrusters take their toll. Again, know your capacity.
  • If you are a pull-up ninja, you will likely need more time for thrusters. Smaller sets with structured breaks will move you through the loads quickly.

 

Thruster Tips

  • Get mobile! If you don't have Olympic Weightlifter or Olympic Gymnast level thruster mechanics, the video below will likely help you immensely.
  • Keep your weight in your heels & stay tall. If the bar shifts forward of your mid foot, that 100/65 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. The key is PATIENCE!
  • 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.

C2B Pull-ups

First C2B Pull-ups? Here are some tips:

  • Put your hands slightly wider to allow a bigger range of motion / get your chest through
  • Speed = power. A well timed insanely aggressive kip might just get you your first C2B.
  • Chin-up grip. Often the issue is lack of strength in the end range of motion. Chin up grip will allow you to use your biceps to finish your pull & get that chest to bar.
  • Double Kip. If you kip close to the bar, hold for a second and kip again. First C2B, voila!
  • Jump into your arch off a couple of risers/boxes – maybe all you need is a little extra momentum?
  • If all else fails, do all of these things

Decent at C2B? Here are some tips:

  • Some of the above will help
  • Go to singles on a low bar early
  • As soon as you make contact, let go of the bar (save your biceps)

 

Pretty good to great at C2B? Here are some tips:

  • Let your feet hit around 45 degrees and then ‘snap’ at the hip – patience in the hollow is key
  • Eyes Up (keep them fixed where the wall meets the ceiling)
  • If butterflying, pull yourself through once brush contact is made – keep it a circle
  • Sweep the feet through low and fast
  • Don’t be afraid to go to singles – just be quick

 

 Warmup

5min row or bike with 3-5 10sec sprints (make sure you are sweating by the end)

Foam roll (10passes each side): calves, quads, hammies, glutes, t-spine, lats

1min Banded Wrist extension each arm (move through various range of motion)

Keys: Hips, t-spine, calves, front rack & pecs.

Extra Mobility:

 

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

2 Rounds

5 Thrusters (empty bar)

5 Pull-ups or jumping pull-ups

Rest 2 min

2 Rounds

3-4 Thrusters (workout weight)

3-5 C2B Pull-ups or jumping pull-ups

Rest 5min before your heat

Win Everything