Well here it is, the final workout of 2019 (First) CrossFit Open workouts.
Until October, when they have the second Open for the year.
33-27-21-15-9 reps for time of:
Time cap: 20 minutes
This is a workout where you don’t want to be too “fuelled up” and heavy. Avoid fats close to the workout, and don’t eat anything solid too close to game time. Just like prior weeks, some liquid protein and simple carbs (lollies/bananas/grapes) would work well 90 minutes prior.
It’s vital that you get the general body temperature elevated. We always ensure this occurs in our daily classes, but it’s even more important when you are pushing yourself to the limit.
You wanna have a light sweat on and have the heart beating around 40-50% before starting a workout like this. There’s nothing worse than going from 0-hero because you’ll accumulate metabolites a lot faster and won’t come back from the point of no return.
Hockey Ball/ Roller through lats and infraspinatus / rotator cuff grouping
Rotator cuff and glute activation drills
Front rack prep etc
Round 1 Warm UP:
15- 20 Cal Bike / Rower @ 60%
16 Body weight reverse lunges
8 strict DB press (per hand)
6-10 kipping swings
10-15 Cal Bike / Rower @75%
Empty Barbell Thrusters
5-8 Strict Pull Ups
Build to a heavy-ish squat clean thruster for a bit of CNS primer
2 rounds of 5-8 Thrusters and CTB Pull Ups at competition pace
Rest 2-3 minutes before starting event.
Pacing and Strategy:
This is a longer workout than you think.
Essentially it is 33 and 27 of each, before starting a CTB FRAN.
Totalling 105 reps of each movement.
#ouchtown #DOMS #oneanddone #norepeats
Elite Athletes (10-12 minute mark)
You guys will still have to break this up (unless you’re an animal and don’t accumulate metabolites like the rest of us mere mortals).
I would break this up early and keep the sets shorter than you think you need to. Once you hit redline, you won’t come back.
If you’re feeling good around the 21s, try ramping it up from here, but there’s nothing worse than having FRAN to do whilst gasping for air and feeling like pop-eye after having a wank.
As always, start slow and finish hard.
(or don’t)… it’s just a workout.
Ideally thrusters will be broken into sets of 3 (11,9,7 etc)
CTB can be broken up even more, esepcially in the front end of the workout.
Remembering that shorter sets doesn’t always mean slower, so break early, give your grip and lats a breather and when needed, hang on for dear, sweet baby jesu’s life at the arse end of the workout.
Same as above, but you’ll probably just go a little bit slower. #fitness
Just kidding, we have something for you guys too.
Break up your reps into 1/4 of your max efforts.
I.e. If you can do 20 unbroken thrusters, start with sets of 5 and see how that goes. If it’s too easy and you wanna pick it up, start thinking 3 sets.
With the chest to bars, don’t be afraid of quick doubles or singles if you need to. They might be quicker than staring at the bar for 40 seconds wishing you just cooked the BBQ.
Have fun 🙂