21.3 AND ME, or YOU, or US!

Team, the wod is here and it's a doozy... so much so that it's actually TWO wods in one! What a wonderful gift Dave Castro has given us to end the Open :)

I know a lot of you were hoping for a heavy barbell, and now you have one... although you may be "slightly" fatigued by the time you get to it!

Some important notes about this workout and our class format:

We'll be running heats of this wod as it will be definitely running overtime. When you come into the gym, look for the heat sign up board in the middle of the gym. Show up at the class time you are registered for but expect a delay in terms of starting your workout.
Certain pullup bar locations are marked with the official 8' distance between pullup bar and barbell. Anyone doing the officIal Open MUST use one of these spots. Take a look at the gym map (in the gym and below) to figure out where you need to be.
If you are NOT doing the official Open, you may go wherever for your wod attempt, although try to have some spacing between your barbell and your pullup bar.
Please be very careful when attempting the max lift (21.4). If you are not that experienced with the lifts in the complex, just lift progressively heavier until just before you lose technique.

SOME TIPS FOR THE WOD:

21.3

The easier the gymnastics movements are for you, the more careful you need to be early in the workout. YOu can create a ton of lactic acid too early by pushing the pace too much in the first and second parts.
If you are not that strong at gymnastics, push the pace on the front squats and thrusters to give yourself some good tie break times and more time to do the gymnastics.
This is worth a re-do if you are close to a bar muscle up (or chest to bar pullup). There will be a logjam of scores after each set of front squats (i.e. just before ctb / bar mu). By getting just 1 rep of ctb or 1 rep of Bar MU, you automatically leapfrog that logjam, no matter how long it took you to get there!! The tie break times only matter in this case if you're not able to get a ctb or a bar mu.

21.4

Start more conservatively than you think. That being said, the less work you accomplished in 21.3, the more you can go for in 21.4 as you will be generally less fatigued.
It may be worthwhile as your first attempt to do just a hang clean and jerk as opposed to the full complex which might tire you out (this was what our friend Lucas Parker did tonight).
The smallest jump you can make is 1lb, but don't forget the 2.5lb weights... they might be just the right amount more on your bar!

GOOD LUCK AND HAVE FUN!

TRAINING FRIDAY - SATURDAY - SUNDAY

WARM UP: 3 rounds of: 4 samson stretch, 6 t-rotation planks, then (as you warm up for the wod):

Power clean, front squat, thruster, jerk - start light and build up, alternate with:

small sets of your gymnastics movements (start easier and build difficulty as you go)

WOD: 21.3

rx:

For time:

15 Front Squats, 95/65 lbs

30 Toes-to-bars 15 Thrusters, 95/65 lbs

Rest 1 min

15 Front Squats, 95/65 lbs

30 Chest-to-bar Pull-ups

15 Thrusters, 95/65 lbs

Rest 1 min

15 Front Squats, 95/65 lbs

30 Bar Muscle-ups

15 Thrusters, 95/65 lbs

Time cap: 15 mins

scaled:

For time:

15 Front Squats, 65/45 lbs

30 Hanging Knee Raises

15 Thrusters, 65/45 lbs

Rest 1 min

15 Front Squats, 65/45 lbs

30 Pull-ups

15 Thrusters, 65/45 lbs

Rest 1 min0

15 Front Squats, 65/45 lbs

30 Chest-to-bar Pull-ups

15 Thrusters, 65/45 lbs

Time cap: 15 mins

21.4

Deadlift + Clean + Hang Clean + Jerk

Immediately following the 15 min cap of 21.3, build to the heaviest load of this unbroken complex.

7 MIN TIME CAP