Open Week 2: We’ve Seen This One Before
It’s a repeat! This workout from 2022 is a burner and gets progressively harder as you go. Hopefully we will see some firsts today – a double under, pull-up, chest-to-bar pull-up, bar muscle-up or even a heavy thruster. Come ready to have fun, breathe hard, and challenge yourself.
Open Workout 2
For Time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-To-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)
Time cap: 12 minutes
Scaled: jumping pull-ups, pull-ups, chest-to-bar pull-ups | single-unders | thrusters at 65/45 lbs, 85/55 lbs, 105/65 lbs
Logistics
Sign-up and come to class as normal. We’ll be running two heats per class, so you’ll do the workout during one and judge/cheer during the other. The coach will start with a quick briefing and make sure everyone is in a heat and then we’ll get after it.
Strategy for Workout 2
Your strategy for this workout will vary depending on what your sticking point is. For many, it will be the bar muscle-ups. For others, it could be the chest-to-bar pull-ups or one of the thruster weights or double unders. Advanced athletes will need to keep moving to finish this. Plan to push the pace or dial it back to help maximize your ability to complete the most challenging movement for you.
Pacing
There is a tiebreaker time on this workout: it’s the time you complete the most challenging set of thrusters. Use this to your advantage. If you can’t do a movement or know that you are going to struggle, think about pushing the pace to get a good tiebreak time and then taking a break before attempting the challenging movement.
Advanced athletes should consider performing the double-unders, pull-ups, and lighter thrusters in large or unbroken sets to give yourself time for as many bar muscle-ups as possible before the time cap. Be especially careful of taking long breaks when you put the barbell down during the thrusters.
For everyone else: starting off with manageable sets will be key to not hitting a wall. You’ll feel great in that first round, but be careful about going out too hard. Plan your breaks based on your ability.
Movement Tips
Pull-ups/Chest-to-Bar/Bar Muscle-ups
Think about the different kips for each movement: Chest-to-bar pull-ups will require a bigger arch, press-down, and push away than the chin-over-bar pull-ups.
On the bar muscle-ups: focus on pushing down on the bar and getting your hips as high as possible before bending your arms and transitioning over the bar. This post breaks the movement down well.
Double Unders
There aren’t a lot of these, so take your time and aim to get through these in as few sets as possible.
If you trip up, stay relaxed. A few misses aren’t going to take up a lot of time, but getting flustered and missing a lot will. So take a deep breath before you restart them. (The woman with the top score in 2022 actually tripped 3 times in one round, but recovered quickly and kept moving!)
Thruster
Know yourself: if these are a lighter weight, aim for big sets (1-2 sets). If the weight is heavy, breaking them into 2-4 sets will help save your shoulders for the other movements. But keep the breaks short as they can turn into a big time suck.
Stay tight at the bottom of the squat and DRIVE with your legs before finishing with the arms. Save those shoulders for the other movements as much as you can.
Scaling
Remember that any reps at RX are higher than a scaled score, so if your goal is the highest score, try to challenge yourself to get as far as possible. You may surprise yourself with how many you can get – or even get your first of a movement!!
You can always try for a set amount of time to get RX reps and then complete the rest of the workout at an appropriate scaling level for you. We will have other scaling options available on the board to help you come up with the best options for you.