21-18-15-12-9-6-3 reps for time of:
Men use 95 lb.
Women use 65 lb.
Grab a piece of chalk and sketch your workout out on the floor. Know the number of reps you are going to do for each set and stick to it. Having the plan in front of you is going to make a big difference when you are tired and want to quit. Since each “round” consists of a different rep count, it will be important to visualize the plan. Don’t expect to remember it. If you can’t write that on the floor, give the break down to a friend and have them tell you how many reps to hit during each set.
Consider doing the thrusters in descending sets. In other words: break the 21 into 11 and 10, chunk 18 into 7,6,5, turn 15 into 6, 5, 4. Yes, that’s going to turn into a big graphic organizer on the ground if you follow tip #1. But psychologically, to see the number of thrusters reducing is encouraging and manageable. “You have to do less than you already did. You can do that.”
You’ll be most efficient during thrusters if you keep your elbows up and the bar in contact with your shoulders. Once your elbows drop, you’ll be fighting against gravity to hold the bar with your hands. Thrusters are hard enough as, don’t make them harder with sloppy form. Also, remember to drive your hips up and punch over head at the same time. Use the power of you hips to drive the bar overhead. It will feel much lighter than if you do a front squat and then finish with a press. Hips and power!
Don’t break up the burpees. I know, that sounds insane. But no matter how slowly you move, moving is better than stopping. Drop and peel yourself up if you need to, but keep moving. Use the jump over the bar to catch your breath and ready yourself for the next drop.
Both burpees and thrusters are largely mental. This WOD is more about how mentally tough you are than anything else. Remember that you are being tested, stick to your plan, and keep moving even if that means at a slow(ish) and steady pace. Unless you are an elite, the average athlete is going to do well because they pushed through the burpees and stuck to the plan when it came to thrusters.
This is it! The end of the open. One last chance to prove your fitness to yourself. Make it a good one, and as always, be proud of what you do!