Cash-out: Open-focused skill work, see below.
Post loads and buy-in/cash-out activities to comments.
Include in your warm up (buy-in): 3 sets of max reps double-unders (20 minimum per set). Then pick another exercise for cool down (cash-out) that you don’t do much of but KNOW it’s going to be in the Open games, the “goatier” the better.
What to expect? Based on the 2011/2012 Open workouts, all of the fundamental movements are game and these have also made appearances.
Gymnastics: Toes to bar / Burpees (and variations) / Muscle-ups / Hand release push-ups / Box jumps
Weightlifting: Wallball / Thrusters / Power & squat clean / Power & squat snatch
- "Deadlift Setup" - with KStarr. Unfortunately, just a teaser for a full length Journal video, but gets you thinking about consistency in the set-up and addressing spinal mechanics before grabbing hold of the bar.
- "Teaching the Deadlift" - small group instruction with Erik Preston, Seminar Staff. Great cues for athletes and trainers alike.