With the CrossFit® Open on the horizon, it's time to fine-tune your training regimen to ensure you're prepared for the challenges that lie ahead.
By incorporating a variety of movements and strategic pairings, you can enhance your overall performance. Let's delve into 10 key workouts that encompass common Open movements, along with strategy and technique recommendations.
1. Fran, Fran, Fran:
Thrusters and Pull-ups
Workout:
For Time:
21-15-9
Thrusters (95/65 lbs)
Pull-ups
Strategy:
Begin at a moderate pace, aiming for unbroken sets in the early rounds. Push the intensity in the middle sets and sprint through the final round.
Technique Tips:
Maintain a solid front rack position during thrusters to conserve energy. For pull-ups, focus on an efficient kip to optimize your rhythm.
2. Double Trouble:
Deadlifts and Box Jumps
Workout:
AMRAP in 12 minutes:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24/20 inches)
15 Handstand Push-ups
Strategy:
Moderate pacing is crucial; aim for consistent rounds throughout. Break up handstand push-ups strategically to avoid burnout.
Technique Tips:
Ensure a neutral spine during deadlifts, and practice efficient kipping for handstand push-ups to conserve energy.
3. Cleans, Toes-to-Bar, and Double Unders
Workout:
8 rounds of
5 Cleans (135/95 lbs)
8 Toes-to-Bar
20 Double Unders
Strategy:
Maintain a steady pace and focus on transitioning smoothly between movements. Scale weights as needed to sustain intensity. Remember, this is about practicing how you move from one movement to the next.
Technique Tips:
Perfect the clean technique to minimize fatigue. Efficient kipping and tight core engagement are crucial for toes-to-bar.
4. Snatch Medley with Chest-to-Bar and Burpees
Workout:
For Time:
15 Snatches (136/95 lbs)
12 Chest-to-Bar Pull-ups
9 Burpee Muscle-ups
Strategy:
Start aggressively on snatches, break up chest-to-bar pull-ups strategically, and conserve energy for the challenging burpee muscle-ups. This workout is designed to be short and the barbell heavy. Don’t shy away from it, and attack it hard.
Technique Tips:
Ensure proper barbell cycling in snatches. Practice smooth chest-to-bar pull-ups and efficient transitions into burpee muscle-ups.
5. Dumbbell Delight: Snatches, Toes-to-Bar, Burpee Box Jump Overs, Wall Walks
Workout:
AMRAP 8 minutes of;
21 Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
12 Burpee Box Jump Overs
9 Wall Walks
Strategy:
Prioritize pacing, especially in the initial sets. Push the intensity in the final rounds, maintaining consistent movement. 8 minutes is an awkward amount of time for this workout as the movements will force you to move quickly, but you can’t go out too fast, or else you’ll burn out around the 5 minute mark.
Technique Tips:
Focus on a stable overhead position and aggressive snap of your hips in dumbbell snatches. Execute controlled wall walks to conserve energy.
6. Wall Ball Wizardry with Rowing and Muscle-ups
Workout:
AMRAP in 15 minutes:
15 Wall Balls (20/14 lbs)
20 Calorie Row
5 Muscle-ups
Strategy:
Find a sustainable rhythm, particularly on the rower. Break up muscle-ups strategically to avoid early fatigue.
Technique Tips:
Try relaxing your arms between reps of wall balls instead of keeping them overhead for the full set. Keep your mind on your technique during each calorie row - think: push with the legs, open the hips slightly then finish with a pull from the arms.
Do the same in reverse to finish each stroke. During the muscle ups, maximize efficiency with a big, powerful hip pop each time.
7. Open-Style Intervals:
Shuttle Runs and Burpees
Workout:
EMOM for 12 minutes:
Min 1: 15 Shuttle Runs
Min 2: 10 Burpees
Strategy:
Build intensity gradually with each passing minute. Focus on perfecting your turns during the shuttle runs and move efficiently between those and the burpees.
Technique Tips:
Execute precise footwork during shuttle runs. Consider stepping up on your burpees, especially as fatigue sets in.
8. Double Trouble Redux: Thrusters and Double Unders
Workout:
For Time:
30 Thrusters (75/55 lbs)
150 Double Unders
Strategy:
Start with a controlled pace, ensuring smooth transitions between thrusters and double unders. Increase intensity as you progress.
Technique Tips:
Maintain proper squat mechanics in thrusters. Practice relaxed wrists and consistent pacing for double unders.
9. Skillful Showdown:
Toes-to-Bar and Bar Muscle-ups
Workout:
For Time:
15-12-9 Toes-to-Bar
9-7-5 Bar Muscle-ups
Strategy:
Break up toes-to-bar strategically to preserve grip strength. Focus on smooth transitions during bar muscle-ups.
This is an advanced workout for athletes who are looking to push for the semi-finals. Consider more scaling options to achieve the same stimulus.
Technique Tips:
Perfect kipping efficiency in toes-to-bar. Ensure a tight and controlled turnover in bar muscle-ups.
10. Strength, Skill, and Gymnastics Gauntlet:
23.3 Remixed
Workout:
For Time:
21-15-9 Deadlifts (275/185 lbs)
15-12-9 Handstand Push-ups
12-9-6 Ring Muscle-ups
Strategy:
Approach this workout with a blend of intensity and smart breaks. Manage handstand push-ups and muscle-ups judiciously.
Technique Tips:
Maintain a strong and safe deadlift position. Efficient kipping and strict handstand push-up technique are crucial. Execute controlled and smooth muscle-ups.
So, what’s next?
As you incorporate these workouts into your training routine, remember to focus on quality movement patterns and gradually increase intensity.
The Open is a test of overall fitness, so a well-rounded approach to training will set you up for success. Good luck, and may your hard work pay off when the Open arrives!
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If you want to read the full series, click the links below! Enjoy!
The CrossFit® Open 2024; What, When, How, Plus More
2024 CrossFit® Open: 3 Unconventional Things to Practice (+ New Movements)
6 Movements to Master Before the CrossFit® Open 2024
Where to Get the CrossFit® Open 2024 Leaderboard
Top 5 Hardest Workouts from past Opens
How To Reduce The Risk of Injury in the Open 2024
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