VERGE Open Guide: 17.1

VERGE Open Guide

OPEN WOD 17.1

Initial Thoughts:

Every athlete is different. Ultimately, you are the athlete now that you are going to be for the entirety of the Open. Our goal for the next 5 weeks is to prep and recover for optimal performance. What follows is our general recommendations- but at the end of the day athletes/ coaches should implement what is most comfortable and familiar to them. Trying a technique you have never tried before on game day usually doesn't workout so well. Practice those things away from competition

WOD:

  For Time… (20 minute time cap)

  10 Dumbbell Snatches (Alt.)

  15 Burpee Box Jump-Overs

 

  20 Dumbbell Snatches

  15 Burpee Box Jump-Overs

 

  30 Dumbbell Snatches

  15 Burpee Box Jump-Overs

 

  40 Dumbbell Snatches

  15 Burpee Box Jump-Overs

 

  50 Dumbbell Snatches

  15 Burpee Box Jump-Overs

 

Men: 50lb dumbbell/ 24in box

Women: 35lb dumbbell/ 20in box

 

Nutrition:

Attempt this WOD fasted or after eating very light/ easily digestible carbs (i.e. piece of fruit) ~30-40 min prior. You want to be light and eat just enough to avoid low blood sugar. No big omlette and bacon breakfast!

Do NOT make the mistake of rapid hydration. Hydration takes nearly two full days to set in. It is a habit, not an acute instance. Drink water evenly/ frequently and continue to do so. Trying to hydrate unevenly will result in sloshing water in stomach. Also, we mean actual water…not any ol’ liquid.

Night before, stick with foods you are already familiar with. Do not overhaul your diet the night before a competition effort.

A little caffeine prior to WOD is okay and can help delay fatigue. We do not recommend dosing up on pre-workout (rapid heart rate increase induces feeling of panic mid WOD)

 

Mobility Recommendations:

   Smash Traps/ Posterior Delt (back of shoulder)- 2 minutes ea.

   Shoulder dislocations- A ton…40+

   Banded Lat stretch- 1-2 min ea.

   Good mornings w/ PVC or Bar- 3 x 8-10

   Couch Stretch- 2min ea.

 

Warm Up:

Goals

·      **Get sweaty and achieve heavy breathing prior to attempt (must get aerobic)**

·      Increase body temp/ blood flow

·      Simulate demands of workout

·      Identify working pace

·      Practice technique/ transitions

 

Competitors:

   Arrive early and budget 30+ minutes for prepping/ warming up. DO NOT START WARMING UP AT 10.

   This may feel different from your average class experience. Stay open minded, it’s science.

 

Prep

Rowing: 8-10 minutes at light pace. (Achieve 1-2 minutes at moderate pace before hopping off)

·      Flushes blood through entire body

·      Introduces hip hinge (major component)

·      Preps posterior chain

 

General

3 Rounds

   30-40 Double Unders

   10 x Squat Thrust

   5 x Russian Swing

   5 x Full KBS (70/53)

 

Technical

   2 Rounds

   6 x DB Snatch (total)

   4 x Burpee Box Over

   *Feel the WOD

 

Strategy:

·      PACE PACE PACE. Start at and maintain a 70-80% effort throughout.

·      In most cases it is 15+ minutes of continuous movement. Think “sustainable”

·      Let the workout come to you. Should feel GOOD entering the round of 30/15. (Rounds of 10/15 and 20/15 should feel easy)

·      Implement “worming” burpee (and step up burpee)

·      Finish strong. Don’t push until the round of 50/15

·      Switch hands while DB is on ground

·      Competitors:

           o   Pacing to go unbroken or minimize breaks on DB

           o   Breaks should be no more than 3-5 breaths if necessary

           o   Burpees unbroken…c’mon

           o   Try to end burpee with feet as close to box as possible (eliminate shuffle step)

           o   Turn on top of the box. Not the ground

           o   You will not fail a burpee/ snatch. It is mind over matter. How uncomfortable can you be?

           o   Be accurate. Missed reps are demoralizing and costly

 

Recovery

·      Cool Down (immediately post WOD)

           1.     5 min Bike or Row (easy)

           2.     Light jog/ walk

           3.     10+ minutes of full body stretching

·      Liquid Nutrition/ Protein shake within 30 mins.

·      Full meal 1-1.5 hours post WOD (keep it simple)

·      Hydrate

·      Foam Roll/ Stretch in PM

·      20 min Row/ Jog/ or Bike on following day

 

Final thoughts:

Not a very tricky WOD. Don’t overthink it or emphasize shaving time so much that you can’t stick to your pace. It’s always a give and take.

HAVE FUN