OPEN SERIES - WEEK 7: Workout and Tips

This is our final week of Open Prep workouts. Next week on Thursday at 7pm we will hear the announcement of the first challenge for 2017. We will get Open teams set up and posted by Monday, then you and your crew can prepare for the week ahead. 

 We’re ready – are you? Here’s what you get this week:

 

Open Workout 16.4

13 minute AMRAP

55 Deadlifts (225/155)
55 Wallballs (20/14)
55 calorie Row
55 Handstand push-ups

 

The first three quarters are just work. You have to be smart about it, but it is just work. Skill certainly enter into the final quarter but before that you just have to keep moving. Our biggest hurdle in this workout are those deadlifts right out of the gate.

 

Break. Them. Up. Your coaches will help you determine a good weight for this workout. This is a standard deadlift weight for most benchmark CrossFit “Girls” workouts (think of “Diane” which we did a few weeks ago). From the beginning, we will recommend you chunk these up, even more than you think you should. Here’s why: because fatiguing your back in the first few minutes of this workout will make the rest of it that much harder. Keeping the wallball in a good position in front of your face will be harder. Rowing with aggressive extension of the hip will be harder. Handstand (or hand-release) push-ups will be harder. Don’t get overzealous. We can all deadlift relatively well but this is high volume, moderate loading. We recommend the following rep schemes. These are obviously dependent on your strength and your experience level with the movement:

  • Option 1: 11 sets of 5 reps, for the mathematically organized
  • Option 2: 6 sets of 8 + 2 reps, for the “I prefer never doing double digit sets” athlete
  • Option 3: 5 sets of 11 reps, also for the mathematically organized but slightly more experienced deadlifter
  • Option 4: 10 – 10 – 10 – 10 – 8 – 7, for when 11 is just too many in a row
  • Option 5: 20 – 15 – 10 – 5, for the deadlift savant who maintains perfect position rep to rep

There are obviously many other combinations possible. However, these aren’t like wallballs or light push presses or thrusters. We’re not going to coach you to do the biggest set you can right out of the gates. You can to approach the deadlifts with the knowledge that you have three times as many reps to follow. Break them up.

 

For the wallballs, just like last week’s thrusters, steady wins the race. Breathe through them and chunk them up into manageable sets. Once you hit the rower, just keep moving. We’ve talked a lot about rowing mechanics over the past few weeks as well. This 55 cals is right in the 500m row range (or roughly 2:00 minutes of work). Use this time to settle into your breathing before you hit the wall for HSPUs.

 

On the handstand push-ups, be smart. They might feel good on that first set, but if you bite off more than you can chew, you might be leaving some reps on the floor. Remember for the Open, the standard for HSPUs is a measured line that your heels must cross (under control). It demands that we lock out fully and even that we pause a bit a the top of each rep. Likely for class, we will have you pause one second as we have done in recent HSPU workouts.

 

This workout is fun and one of my favorites. It’s just work and if you’re smart about how you break that work up, you can do pretty well. Good luck!

-Coach Caitlin

 

On Saturday, 2/18, at noon we will run Open Workout 16.2 

For as long as possible…

From 0:00 – 4:00
25 TTB
50 Double unders
15 Squat cleans (135/85)

 

From 4:00 – 8:00
25 TTB
50 Double unders
13 Squat cleans (185/115)

 

From 8:00 – 12:00
25 TTB
50 Double unders
11 Squat cleans (225/145)

 

From 12:00 – 16:00
25 TTB
50 Double unders
9 Squat cleans (275/175)

 

From 16:00 – 20:00
25 TTB
50 Double unders
7 Squat cleans (315/205)

*Athletes may continue onto the next round if they complete the required work before the 4 minute interval is up i.e. if round one of 25 – 50 – 15 takes you 2:30, you have bought yourself an extra 1:30 to take on round 2 of 25 – 50 – 13.