By now I am sure you have heard some rumblings around the gym about the 2019 CrossFit Open. If you ask around I’m sure you will find a large number of people who have participated in years past. At the same time, there are many who are considering joining the fun for the first time.
In an effort to help provide a bit more context, I wanted to chat this week about heavy barbell movements and how they generally show up in the Open.
As your coaches, we encourage everyone to participate because we believe that it’s important to embrace the spirit of competition at least once a year. There is no denying the fact that the energy in the gym is electric on Friday nights during the Open. I think we can all agree that having some one count your reps and cheer you on for an entire workout is also pretty cool.
THE HEAVY BARBELL WORKOUT
A hallmark tradition of the Open and of CrossFit more specifically is the heavy barbell workout. At some point in time, there will be a metcon that will come out requiring athletes to pick something up and put it down multiple times.
More often than not this involves high volume, olympic or powerlifting style movements while athletes are under fatigue. At Kingfield, we tend to shift our bias in the other direction for a majority of the year because entertaining this type of training for too long has a high risk, low reward outcome.
Please understand that we are not saying we believe people should avoid using heavy barbells while your respiration rate and heart rate are elevated. In fact we are saying, quite the opposite.
We support this methodology whole-heartedly, however we want our athletes to know that just like any training modality, there is a specific time and place for that.
Athletes should understand that our bodies operate as a system. They are self regulating, not self optimizing. This means that they will choose the most energy efficient patterns always unless we dictate otherwise. Adjustments to our posture and position go largely uninfluenced unless we actively make an effort to move a certain way or physiologically we have to make an adjustment (i.e. sitting up to take a breath when exhausted).
Inputs that play a major role in how we move are mobility, hydration, current rested state, training age, and injury history. Once all of that data is interpreted, our bodies decide which movement pattern should be executed regardless of intended outcomes. If you think about, we can do some pretty cool shit.
So how does this apply to heavy barbells? Great question. The big takeaway that we want you to understand is that a proper warm-up is vital. We need to prime our aerobic system first (seeing that CrossFit is largely an aerobic sport) and utilize movement patterns that mimic the positions you hope to operate in.
Listed below is a simple plan that you can follow to help warm-up your system before you jump into a workout.
Don’t hesitate to grab a coach if you need a bit more clarity. We are here to help you every step of the way!
2019 OPEN PREP GPP BARBELL WARM-UP:
A. 7 minute easy row/bike - use nasal breathing only and attempt to keep the same work rate. Hold your breath the last :10 of every minute then continue working.
A. Banded side steps: 3 x 20 per @ moderate
B. Runner’s lunge to twist: 3 x 5 per
C. BB back squat: 2 x 10
D. BB RDL: 2 x 10
E. BB Upright row: 2 x 10
F. BB strict press: 2 x 10
METCON: "Aerobic Efficiency: Know Your Shift 2.0"
2 Rounds For Quality on Assault Bike:
MINUTE 1: GEAR 2
MINUTE 2: GEAR 3
MINUTE 3: GEAR 4
Max burpees to 6"" target in 3 minutes **
REST 3 MINUTES BTW ROUNDS
** Round 2 is 40 burpees to 6"" target for time