This will be a tad long for all the different approaches, so lets get into it!

Thursday/Friday Preparation

1. SHOULDERS. Lats, traps, upper back. Do any light myofascial release, but nothing over your normal range of motion.
2. Arms. Biceps and triceps can definitely use some loosening. Feel this out.
3. Midline, hips, hamstrings. Basic lower body maintainence work, check the hips and knees especially.

Pre-wod

1. SHOULDERS. If you have shoulder issues and EVEN if you don't, please do the FULL activation series of Crossover Symmetry. This will go a long way to making sure you don't overcompensate with improper sequencing when fatigued. They will all be moved outside off of the rig to accommodate. Add basic swings, pushing, and pulling to continue warming them up.
2. Get knees and hips warm, unilateral work recommended (single leg movements like candlestick rolls, step-ups, lunges, etc.)
3. Perform your usual warm-up

Primer

1 Round
15s FAST: 4 Lunges w/ DB + 4 TTB
45s easy: Inchworms w/ 1 push-up

1 Round
15s FAST: 4 DB Cleans + 1-2 BMU or 2-3 Big Kip swings
45s easy: Slow, steady walking lunges

Rest 3-5 mins, then CRUSH 17.2!

Strategy

There will be approximately 3 approaches to this:

1. You're NOT worried about execution of ANY the movements. If this is the case, then your goal is to essentially get as far through or OUT of the 2 rounds of BMU. The goal is preservation, and working smarter, not harder.
   
   Lunges: Small break at 25ft to turn around, UB through the lines. Don't waste time here. If you have a weaker midline, I'd recommend a quick release belt for all DB work.
   
   DB Cleans: If you're a smaller athlete 4-3-1, stronger athlete, 4-4 or 5-3. Note, that these breaks are very minimal. Again, all the DB work are just time burners.
   
   Toes to bar: You aren't gaining anything outside of a few seconds here, so don't do anything less than 3 sets. 4x4 is our recommendation. Thank me later.
   
   Bar Muscle-up: This is where the game changes. Don't force anything in the first set. The first set is about smooth moving and making sure you feel good. The second round is all about pushing no matter what the sets feel like. Singles, doubles, triples, whatever to get REPS.
    
2. So you've got TTB!... but BMU, not so hawt. If this is the case, you need to MAXIMIZE the time that you have to get BMU attempts in. Tiebreaker times are much more important to you, and so is grip and shoulder fatigue. The goal remains the same as #1: self-preservation, and working smarter, not harder.
   
   Lunges: Small break at 25ft to turn around, UB through the lines. Don't waste time here. If you have a weaker midline, I'd recommend a quick release belt for all DB work.
   
   DB Cleans: 4-4 or Unbroken. Note, that these breaks are very minimal, but in your case if BMUs aren't confident, tiebreaker will be more important. Again, all the DB work are just time burners.
   
   Toes to bar: This is the maximizing part. Dont force anything bigger than 4. Honestly 2s, 3s, and even singles are FINE here, as long as you are pushing through these reps. Goal is to reduce how much time under tension you have on forearms and midline.
   
   Bar Muscle-up: Take a small break, approximately 30-45s to recompose yourself for these. If you've gotten BMU before, great. Your goal is to try to get a rep, EMOM style. But you don't have to go every minute; you can go every 20, every 30, etc. Your choice. You want to create a controlled environment so you can clear your mind, visualize success, and focus on the task at hand!
    
3. So gymnastics ain't yo thang... 
   
   Lunges: Small break at 25ft to turn around, UB through the lines. Don't waste time here. If you have a weaker midline, I'd recommend a quick release belt for all DB work.
   
   DB Cleans: Unbroken. You'll need to move fast here to make sure your time spent is minimal for tiebreak purposes. Worst case, do 7-1 and straight into lunges. Again, all the DB work are just time burners.
   
   Toes to bar: Singles will be your best friend here. If you've been working on these during this cycle, you should be very, very comfortable with this. ANDDDD its only 32 reps! You guys have done wayyyyy more! If you are doing scaled, hanging knee raises should be cake. Do 2 sets here, 8-8.
   
   Bar Muscle-up OR Pull-up for scaled: This is your moment! I've seen SO MANY people, just from the environment of the open, get their first Muscle-up/pull-up/PR/etc. from all the cheering and spirit. This is the one time you'll hear me say, it doesn't matter what it looks like (obviously as long as you aren't potentially injuring yourself). All that matters that you got it!

Thats all folks! If you have any specific strategy questions, PLEASE feel free to contact a coach or talk to a coach at the gym.

Moving forward, ALL OPEN HEATS will be signed up through front desk the same way you sign up for class! Just go to cfderive.co/Enrollforclass and get yourself in!