So, over the course of the next eight weeks leading up to the Open, I have a major goal for you guys:
Upper body gymnastics.
From my limited experience in other affiliates, I’ve noticed that it’s mostly O-Lift technique that holds a lot of athletes back. Fortunately, we are blessed with a great O-Lift program and y’all have progressed really well with those skills. I feel it’s time to shift focus to another weakness of our that is CERTAIN to show up in the Open.
EVERYONE in the gym has a weakness in one of the following movements (if you can do them, think: “Can I cycle these fast and efficient?”):
- Pull-ups – got chest-to-bar? butterfly? butterfly chest-to-bar?
- Toes-to-Bar – fast cycle time?
- Muscle-ups – is it the pull-up or dip that holds you back? can you cycle more than one?
I can almost guarantee that when one of those three movements shows up in a workout, it will be a KEY part of the workout. You’ll see that the people who perform the best on those workouts will most likely be the best at those specific movements (barring any other extreme weakness).
2014 CrossFit Games Open and Regional Schedule
Row 500 m. / 15 pvc passovers / 20 supermans / 20 hollow rocks / 20 bird dogs / 10 YTW’s / 10 ovh squats (45/35) / 10 strict pull-ups / Barbell calf-achilles smashing / group dynamic warm-up
B.) WOD: For Time:
Partner A – 5 c2b pull-ups, 5 burpee plate jumps, 10 double unders (30 singles)
Partner B – Complete the following WOD’s:
-”Diane” (21/15/9) Deadlifts/HSPU (225#/155#)
-”Grace” (30 C&J) (135#/95#)
-”Randy” (75 power snatch) (75#/55#)
(Partners switch spots when Partner A completes their work)