CrossFit Open Workout 18.1 Strategy & Tips

                     

CrossFit Open 18.1 Tips & Tricks

18.1 is:

·        8 Toes-to-Bar

·        10 Dumbbell Hang Clean & Jerks

(5 each arm; men use 50 pounds, women use 35 pounds)

·        14/12 Calories Rowed on a Concept 2 Rower (men/women)

As many rounds as possible (AMRAP) in 20 minutes.

TIPS

Long Warm Up

10 Min Row

Hamstrings mobility for T2B

Don’t just be great out the gate.

No first round Heroes!

Be consistent, find the dark place and then just stay there.

Break T2B early.

50% rule – if 8 is your max T2B linked together then go for sets of 2’s

Kipping goes fast, no re-kip, don’t get a NO REP singles if necessary.

Use ONE Dumbbell 22.5 kg / 15 kg

Practice Push Press x 5 reps, no need to break up sets of 5

Push Jerk stability overhead is more difficult

Use Push Press instead

Relaxed grip on the Rower, be leg dominant if you can, save your arms

Be quick with your transitions.

Don't be just one and done!

Good luck.

How To Smash The Reebok CrossFit Games Open 2018 - 5 Tips & Strategies A...

                    

This is one of my CrossFit Coaches, Phil Hope from CrossFit 3D Manchester.

He's a Gymnastics Specialist with some good advice about the Open.

This is a great video to just refresh your memory about the next 

5 weeks and 5 workouts.

Phil talks about 8 things to remember whilst doing the Open:

1.     Move Well to avoid the dreaded “NO REP”

2.     Gymnastic Movements

3.     Barbell/Dumbbell Cycling – make every rep look the same

4.     Nutritional strategies - don't start anything new

5.     Your ENGINE for the couplet or triplet that’s going to be gassy!

     6.     Prioritize your warm up to be specific to the WOD, use a test round to get out of breath.

7.     Listen to the Coaches and their experience/strategies

8.     Don’t suddenly change anything

Remember, it’s just another workout, have fun through testing your fitness.

Please check out Phil's You tube channel on the link below:

Video: https://www.youtube.com/channel/UC5G_WfV9y-aqdljrk14d9CQ

The Body Power Games 2017, Compex & Bulletproofbodies

The Body Power Games was hosted at the NEC Birmingham and saw 3 days of hard-core CrossFit action.

Check out this awesome video by Team RICHEY:

Subscribe to their channel on:

https://www.youtube.com/channel/UC1lfnF3avRvtFm_wajLLhyg

Friday was about an invitational group of athletes with 5 workouts and the first that needed to be sychronised burpees and pull ups.

WOD 1 - Burpees, Snatch and Pull ups

WOD 2 - Max Clean and Jerk, Max Snatch

Wod 3 - 100 Double Unders, £0 Squat Snatch, 30 Ring Muscle Ups and 50 Calorie Row

Unfortunately, this athlete sustained a shoulder injury whilst performing Olympic lifting.

However, on hand was the winning Rehabilitation combination of Compex and Rocktape was there to provide early treatment.

Leading the road to Rehab Dale Walker Physio was able to assess and treat the injury with Compex and Rob Crowley (Rock Doc Rob) was there to provide the Rocktape helping this athlete go stronger for longer.

Regionals & Compex-sponsored athlete Will Kane was there on Friday for the invitational CrossFit competition.

CrossFit Blockhouse were represented by the legend that is Spencer Whiteley. This guy is a machine that I've been causing pain (and getting him better) for 10 years now.

He's also got the best Tatoo on his back that I have ever seen!

CrossFit Solent were represented by Duncan Aldous and team for this very special Throwdown.

CrossFit Esprit de Corps are going to Regional again! This team is super fit and definately true to their name, amazing Team spirit.

Let's see if Tom Wyles can keep his top on for longer than 5 minutes (I doubt it!).

CrossFit Colchester were receiving special treatment by being fed whilst having their Compex treatment.

CrossFit Reading saw the stoppable couple of Tom Parker and Becky Pykett. Here's Tom getting some well earned treatment with Compex UK and the gorgeous Athalie Redwood Brown.

CrossFit 3D had some highs at lows at the Body Power Games.

Ola came first in the Individual Masters on Saturday.

Ali unfortunately got injured and is recovering.

We wish you a speedy recovery from the Compex and Bulletproofbodies Team!

Grinny was training with me last night at CrossFit 3D and this is his second competition in as many weeks. He competed at the Rainhill Trials last week coming 5th!

It was great to see my Coaches in action, proving they not only talk the talk but they also walk the walk. Well done boys!

Compex UK and Dale Walker Physio had an wonderful time treating CrossFit athletes at the Body Power Games 2017.

Remember, Injury is the Enemy, Bulletproof your body!