First off, while this workout will definitely suck, you are all WELL prepared for this. I am genuinely excited to see all of you put up great scores, and push yourself through this thing. It comes down to how badly you want to keep racking up reps, and with all the hard work you guys have gone through, I’m hoping that you’ve come to want it pretty badly.
If you plan on doing this today/tonight, start with a longer, easy aerobic warm-up. Then, go into your mobility prep work, with a focus on the shoulders (Narrow Grip OHS, perhaps?). Things like Turskish Get Ups, Windmills, and some easy kipping work should happen here as well. Then, going into some interval work on the bike or rower (30 seconds hard, 30 seconds rest x 5-6), then some more movement prep.
Similarly to when we re-did 15.3, getting a taste of a couple of rounds before starting would be a great way to feel what the workout will be like, from the beginning. CJ (Invictus) recommends:
1-2 rounds@ game pace:
25 ft OH Walking Lunge
4 Bar-Facing Burpees
25 ft OH Walking Lunge
4 Chest-to-Bar Pull-ups
After this, stay loose for 5-10 minutes, then hit it.
After the workout is over, 10 minutes of Z1 flush on the bike, to get a jump-start on recovery
-Moreso than in probably any other Open workout, the difference here is going to come down to how you pace, ESPECIALLY in the first 10 minutes. Remember, you can always pick up the pace in the second half if you are going a bit slow, but you cannot recover from coming out too fast!
-The width of your grip on the lunges will determine how heavy the weight actually feels (the wider you go, the more your shoulders actually have to work to stabilize overhead). Work your thoracic mobility, first-rib stuff, and try to get as narrow as you comfortably can for the lunges. Also, breathing and bracing is important here; you do not want to lose your balance, dump the weight, then get all pissed about it and spike your heartrate
-The burpees should be done with more of a step-down step-up fashion, only jumping the tiny distance you need to to get over the bar. Again, going really fast here is not going to save much time, but will definitely smoke you.
For more tips, check out the Outlaw Way video here: http://theoutlawway.com/2016/02/25/160225/
(Nothing too revolutionary here, but he does show some demos on the lunges and burpees that could be helpful).
Lastly, trust your training, and your ability. You all have put in the work necessary to pace yourself well through this workout. This is exactly the type of stuff that we have prepared for through all of the row-repeats, the %-based AMRAPs, and the incremental effort pieces. Trust your stuff, and BREATHE. Oxygen is fuel, use it.
Best of luck to everyone tonight/this weekend
-Adam & Alecia