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CrossFit Open

CrossFit Open 21.3 & 4 Breakdown and tips

What a finish to the 2021 Open!

Great combo of movements. Two scoring opportunities. Safety built in. I think it is great!

The video is long (you can always watch it at 1.25 or 1.5 speed), but I tried to keep it to things that you won’t see on other breakdowns.

I talk about why the 8’ rule, how front squats can make your grip tired, what to do during the rests, what shoes to wear, pointing toes, riding one wheels, how to get your first toes to bar or chest to bar, the secret to bar muscle u…

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CrossFit Open 21.1 Breakdown for Regular Folks


Well... I don’t think anyone expected Wall Walks in the Open!

That being said, it is a pretty cool movement to test people. It is more approachable than Handstand Walks. The judging should be pretty easy (although chalk handprints on the floor will drive gym owners mad).

It isn’t the most ‘functional’ movement in the CrossFit arsenal, but it will challenge people’s coordination and flexibility.

Watch the video for the full breakdown, but here are the high points:

Overall

  • 55 total Wall…

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CrossFit Open 20.4 Breakdown and Tips


What a great workout!

I love the combination of easy/approachable movements that moves to progressively more advanced ones and the combination of a bodyweight movement with the heavy stuff!

The Workout: 

30 box jumps (20" | 24")
15 clean and jerks, (65 | 95 lb)
30 box jumps
15 clean and jerks, (85 | 135 lb)
30 box jumps
10 clean and jerks, (115 | 185 lb)
30 single-leg squats
10 clean and jerks, (145 | 225 lb)
30 single-leg squats
5 clean and jerks, (175 | 275 lb)
30 single-leg squats
5 clean and jerks…

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CrossFit Open 20.3 Breakdown and Tips



REPEAT ALERT!

Scroll down to see the deep dive into everything from pacing according to your abilities, what gear you should wear, movement points (including hand release push ups and bear crawls), etc.

This 'update' is just to cover some stuff that you may have missed (basically a TL;DR version)

Main Points

The workout is - 21-15-9 Deadlifts (155 / 225) and Handstand Push Ups then 21-15-9 Deadlifts (205 / 315) with a 50' HS Walk or Bear Crawl in between 

Deadlifts

Exact point in the…

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It is the CrossFit Open, what do I do with the rest of the my week to stay healthy?

The CrossFit Open is a special time in our training year, and we need to approach it differently than we would our usual training.

It is important that if you are taking the Open pretty seriously that you do your best to rest the day before and the day after (or at least, do them at a reduced intensity).

In general, Open workouts are not designed to be good ‘training’ workouts (workouts that make you better).png

With that in mind, Open workouts (even when done ‘for fun’) tend to put a lot more strain on your body’s central nervous system (CNS) and tissues. This additional strain WILL outpace your ab…

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CrossFit Open 20.2 Breakdown and Tips


Still trying to keep the videos short... at least the video is shorter than the workout this time!

Main Points

The workout is - As many rounds as possible (AMRAP) in 20 minutes

  • 4 DB Thrusters (35lb / 50lb)
  • 6 Toes to Bar
  • 24 Double Unders

Dumbbell Thrusters

Exact point in the video:  https://youtu.be/ZYIGJ-9QuZU?t=58 

  • "Squat Curls" are okay! (you don't have to stand up all the way when picking the DBs up.
  • The DBs must start on the floor (no putting them on a box)
  • Place the DBs …

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CrossFit Open 20.1 Breakdown and Tips

As mentioned in the video, a bit different format this year!

Instead of a 25 minute video plus a 3000 word article, I am going to keep it short and try to provide ideas and tips that you may not have thought of. Scroll down to the bottom if you are just looking for the pacing guide. 

Main Points

The workout is - 10 rounds for time with a 15 minute cap. 

  • 8 Ground to Overhead (65lb / 95lb) -Clean and Jerk and Snatch are both acceptable-
  • 10 Bar Facing Burpees -stepping up out of the burpee…

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CrossFit Open 19.5 Breakdown and Tips

This one is a doozy!

CrossFit Open 19.5 is 33-27-21-15-9 of thrusters and chest to bar pull ups (20-minute mercy killin… I mean “TIME CAP”).

 

Overall

The most important thing for just about everyone will be pacing correctly. Come out too fast and you’ll be sure to get a score that doesn’t reflect your fitness. Start out too slow and you’ll always wonder if you could have gone faster.

Enter: The Pacing Chart

Pacing workouts with varying numbers of reps per round is always difficult. When…

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CrossFit Open 19.4 Breakdown and Tips (and 3 minutes Rest!?)

3 minutes rest?! I don’t know what to do with my hands!

dont know what to do with my hands.jpg

CrossFit Open 19.4 is 3 rounds of 10 snatches (any type) at 65/95lb, 12 bar facing burpees, then 3 minutes rest. Then 3 rounds of 10 bar muscle ups, 12 bar facing burpees. 12 minute time cap.

Overall

This one is a shoulder burner, so you’ll want to have good strategies for saving the shoulders.

Most people are just going to be looking to get a good tie breaker score and/or getting some muscle ups.

Grip will play a factor if you plan …

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CrossFit Open 19.3 Breakdown and Tips

CrossFit Open 19.3

Holy glutes and shoulders Batman!

CrossFit Open 19.3 is 200 ft of overhead walking lunges, 50 db box step ups, 50 strict handstand push ups, 200 ft of hand stand walking. 10 minute time cap.

https://youtu.be/CUuc8m4pvr4 

 

Overall

Everyone is probably eyeballing the strict HSPU, but don’t forget that you basically have hundreds of lunges/step ups to do before you even get there! One of the first things you’ll notice is that a lunge and a step up are very similar. If you …

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