Open 13.2

Tuesday – November 28, 2017 – 171128
Context: Mental Toughness – Try to do a lot of unbroken sets
Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Mobility: Hip
Skill Practice Warm Up: none
Strength: 2-2-2-2-2-2-2 Deadlift (7 sets of 2 reps, increase weight with each set to max)
Super Set: 7 x 3 weighted strict ring dip or progression
Metabolic Conditioning: “CrossFit Open 13.2”
10 min AMRAP (as many rounds as possible)
5 Shoulder-to-Overheads (Health: 55lb, Athletic*: 75 lb, Performance: 115lb)
10 Deadlifts (same)
15 Box Jumps or step ups -both ‘Rx’- (Health: 12 in, Athletic*: 20 in, Performance: 24 in)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-11 rounds, about 1:15 per round.
Compare to: Open 13.2 (last done May, 24, 2017)
Coaching Tips: Use push jerks from the beginning to save your shoulders for the later rounds. Go right from the shoulder-to-overhead directly into the deadlifts, then rest in the middle of the deadlifts if needed. Watch the low back on the deadlifts, and be sure to keep the bar close to the shins. Letting it ‘drift’ out will blow your back up faster. Pace out the box jumps so you can right into the s2o each round. Keep the eyes up, and don’t get in the habit of starting down at the box.
Optional ‘Cash Out’ or Hypertrophy: 9 db thrusters, 30 double unders, 4 minutes, OR 3 sets of 10-12 single arm ring rows (each arm) in a super set with 10-15 glute ham raises
“By the Numbers” Book References: Push jerk p. 424, Push Press p. 292, Deadlift p. 151, Box Jump p. 351, Jumping Mechanics p. 188