A – Hang Power Clean EMOM 6 x 2 (75 – 90%)
B – Back Squat 5 x 8 (65%) Final Set is AMRAP
1 Power Clean then 1 Hang Power Clean EMOM 12
3 Rounds for time of: (8 minute cap)
10 Overhead Squats (135/95 or 45% of Back Squat)
Post load and time to comments.
This time last year… we featured a pic of Brett Getting Air on a box jump.
Preparing for the Open
The CrossFit Open is coming up quickly, and if you’re interested in competing, you still have time to work on some of those things on your suck list. So what should you be preparing for? If doing well in the Open is important to you, there have been some trends in the past that you can almost be guaranteed to see again this year. The following is a list of movements that have been included in both Opens in 2011 and 2012.
- Double-Unders. Sets of 30 in 2011, one set of 100 in 2012.
- Box Jumps. Both years have been 24″/20″ with a full open on top of the box.
- Thrusters. Both years were 100/65.
- Muscle-Ups. In 2011 and 2012 muscle-ups were done at the end of a chipper style workout.
- Wall Balls. 20/14 were the rx’d loads for both years.
- Burpees. Popped up both years with a little variation, bar-facing, and a jump requirement.
- Chest-to-Bar Pull-ups. These were included in a Fran type of workout both years.
- Toes-to-Bar. These were in both years in the 10 range of volume.
- Snatches. 2011 was 75/55 and in 2012 the weight built up to 210/120 in sets of 30.
So knowing all of this, what is your best move going forward? Rather than scaling the movement or weights of the more difficult things on your suck list, try scaling the reps instead and challenge yourself to get through the movements as rx’d every once in a while. You are almost guaranteed to see all of these pop up again this year at some capacity, so why not be prepared? If you follow CrossFit Chicago’s programming, you’ll typically see every one of these movements pop up at least once/week. So don’t be left behind not having challenged yourself before game day without at least giving yourself a chance to practice. There’s plenty of time to build capacity in all of the movements, and improve your potential for the 2013 CrossFit Open.