Benchmark Breakdown: Open Edition
CTB Pull-up
- technique
- sub-sets
*practice sub-sets with minimized reset
- :40 – x5 w/ :05 reset
- REST 2:00
- :40 – x3 w/ :03 reset
- REST 2:00
- :40 – x1 w/ :01 reset
Thruster
- technique
- rep cycling
*practice rep cycling with controlled pacing
- :40 – x1 w/ pause or double count (overhead)
- REST 2:00
- :40 – x1 w/ pause or double count (front rack)
- REST 2:00
- :40 – x1-5 continuous w/ :01-:05 reset (barbell on ground)
How to best manage the work load:
‘OPEN 11.6’ and ‘OPEN 13.5’
- start
- pacing
- finish
OPEN WoD 11.6
AMRAP7
3-6-9-12…
- Thruster, #100/65
- CTB Pull-ups
-OR-
OPEN WoD 13.5
AMRAP4+
- 15 Thruster, #100/65
- 15 CTB Pull-ups
90 reps (3 rounds) under 4:00, extend to 8:00
180 reps (6 rounds) under 8:00, extend to 12:00
270 reps (9 rounds) under 12:00, extend to 16:00
Etc…