Bulletproof Your CrossFit 21.2 WOD

So, CrossFit Games WOD 21.2 is 17.1 from 5 years ago, it’s a repeat.

A consistent 15 Burpee Box Jump-overs and an ascending ladder in 10’s of Dumbbell Snatches for time.

Whilst the Pro’s will do this in half the time (roughly 10 mins) for the rest of us mere mortals, we can afford to take some micro-breaks to catch our breath.

The fastest time in 2017 was 9 mins 57 secs, so that is something to aim for!

The key to this workout is pacing and remember, you’ve got 20 minutes, so steady away is the order of the day and try not to red-line or you will be toast!

Do you remember the DOMS from this workout?

Welcome to the Back BBQ!

Yeah, this is going to be a, “one and done.”

Sore shoulders, Quads and lower backs will be the result of this WOD.

Top 10 tips for Bulletproofing your WOD:

1. Spend some time activating the rotator cuff in warm up
2. Mobilise extension of the spine in warm up
3. Practice a few reps of switching the Dumbbell on the way down if you’re going for speed
4. Perform “step-to” Burpees, rather than both legs together
5. Try a “Push and Pull” warm up for the upper body
6. Mobilise your “Hip Hinge” movement so you have adequate length in your hamstrings for both the snatch and the Burpees
7. Hip opening sequence for the Burpees
8. Downwards facing Dog for posterior chain lengthening
9. Perform resistance banded over-head lockouts with a light band to warm up the Lats
10. Try some Slump test nerve flossing to make sure the sciatic nerve knows what’s coming!

 

Good luck!

The Bulletproofbodies Boys 

CrossFit Open Reflections - Bulletproof Your Next Workout

                     

The CrossFit Open is over.

There is no Friday night lights today.

Instead, it’s time to reflect and evaluate.

It’s time to work on your weaknesses.

What do you need to develop?

This old but ever relevant post from CrossFit Soar is super relevant at this particular time.

I like the way they have divided CrossFit into 3 categories:

Practice - Low stress

Training - Medium Stress

Testing - High Stress

Let's have a quick reminder of what you may have struggled with:

20.1 - Burpees for reps

20.2 - Toes to Bar or Double Unders

20.3 - Handstand Walking

20.4 - Pistols

20.5 - Muscle Ups

It's time to practice all these skills in a low stress environment.

Prioritise your training according. 

This is also the time for adequate recovery and getting on top of any little niggles that have reared their ugly head during the Open.

Compex is the ultimate recovery and training tool.

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Bulletproof Your Pistols For the 20.4 Open WOD

                  

CrossFit Open WOD 20.4 is a chipper!

Consisting of:

 Box Jumps,

Clean & Jerks

&

Pistols

Hips and shoulder mobility are key.

The Pistols are going to be the game changer.

30 Pistols is no joke!

When performing Pistols think about having your knees together, as opposed to knees out like we cue for the Squat.

Don’t be afraid to hold your foot if you need to.

Ankle dorsiflexion mobility is the key to this workout.

We call this weight-bearing dorsiflexion.

Test your knee to wall and make sure you are symmetrical.

EVIDENCE

A static calf stretch has been shown to improve squat performance by my colleague Dr Paul Comfort:

Banded ankle mobility using the Mulligan “Movement with Mobilisation” technique is a great way to temporarily increase weight-bearing dorsiflexion.

Then re-test your knee to wall.

OTHER TIPS

Be fast on the Barbell, smooth on everything else.

CLOTHING:

Wear lifters and a Belt.

The lifters will be helpful for Pistols and the C&J.

The belt will give you proprioceptive feedback about your spine. 

MOVEMENT

Don’t worry about rebound box jumps, they’re not that much faster.

Push Jerks are faster than split jerks, so save your legs.

Rest enough to hit the heavy reps.

Nothing worse than the hard work of a clean and you miss you jerk.

Now go crush 20.4!

CrossFit Open 20.3 is 18.4 - Should You Scale?

                

You’ve done this before and you remember how much it sucked!

20.3 is 18.4.

Here are some tips for a Bulletproof Open.

It’s Diane (again)

DEADLIFTS

Do singles on the Deadlifts

Avoid the “Dave Castro” Deadlift.

If it’s too heavy scale!

Wear a Belt

Split grip will help you lift for the Deadlift

HANDSTAND PUSH UPS

Practice these first as the standrads 

Think “Heels up” at the start

Don’t go too wide with your hands

Rest at the bottom of the rep not the top

Avoid "Bro-reps" and "No reps"

HANDSTAND WALKS

Practice doing a handstand against the wall then walk away.

Do a forward roll if you over balance whilst handstand walking.

Try not to scorpion.

Now go and crush 20.3!

CrossFit® Open 18.4 WOD Tips & Strategy [WODprep OFFICIAL!]

                     

Safety and efficiency is the name of the game in 18.4.

Before you even attempt this Rx.

Do you have any of the following:

1.     Neck injuries

2.     Back injuries

3.     Heavy Diane is close to your 1 RM

DON'T WORRY ABOUT THE HANDSTAND WALKING!

You have to complete Diane first,

 then get through 21 heavy Deadlifts,

 before you even start Handstand walking.

Don't sprint through Diane and fatigue yourself for Heavy Diane.

Deadlifts

For the Deadlift, try singles and drop from the top to avoid eccentric fatigue.

Use a staggered grip for extra strength, this is much better then hook gripping.

Handstand Push ups

Watch the new standard for Handstand Push ups

Use plates and an ab mat to protect your head

Scaled

Hand-release Push Ups and Bear Crawls

Don't snake rep the push ups with a bum first movement

Rest at the bottom of the movement

Avoid "bro reps"

Try kipping hand-release push ups (hands and foot release at the same time)

Bear crawl with wide feet

don't forget to start with your hands BEHIND the line to start

Masters (55+)

Push press instead of handstand press ups

Video: https://www.youtube.com/channel/UCNRMF4aKRFUCdzvJVBEMFdQ

The CrossFit Open: 18.3 Tips & Tricks [WARM-UP TIPS INCLUDED]

                   

The Open is a test.

However, you must have the skills!

If you don't just scale.

Double Unders are meant to be a basic movement. 

But 800 Double Unders is a lot of Calf work so this might just be one and done.

Don't make the workout your warm up.

Warm up your skills thoroughly so you go into your first muscle ups with confidence.

Tie Break after every set of double unders.

Remember the new standard on the Dumbbell Snatch

Mental fatigue?

"Break before you're broken."

Think about breaking the workout down into bite-sized chunks.

For example, I did 4 x 25 reps on the Double Unders. This meant I could concentrate more on getting into the flow rather than tripping on the rope.

Take a moment between your transitions.

Remember, you got this!

Bar Muscle Ups - Feet cannot come above the bar on the bar muscle ups.

Tape or wear wraps but not both!

End your workout on Double Unders as you can make up the most reps.

Go on, do 18.3 one more time!

CrossFit Games Open Workout 18.3 Warm-Up Tips

                  

Warm Ups are important.

For 18.3 there are so many technical elements it’s important to prepare for them all.

Start with a run to wake up the calves.

800 Double Unders is a lot of Calf work so this might just be one and done.

Don't forget to roll out any trigger points you have in your calves.

You might also want to think about compression socks.

Simple are circles are a nice way to start followed by some back slaps.

Single Arm Overhead squats with a Dumbbell are the exercise of choice.

Downwards facing dog is the Yoga stretch of choice for this workout as it hits both calves and lats.

Overhead squats is a nice way to finish.

Good luck for 18.3.

Highlights from the CrossFit Open Announcement 18.2

                     

Here's a quick re-visit to last week when 18.2 was released.

On the 1st of March 2018, Noah Ohlsen did battle against Patrick Vellner at the CrossFit Open Workout 18.2 live announcement.

This was held at CrossFit R.A.W at Gibsonia, Pennsylvania.

Noah won the WOD for 18.2 and Patrick won the lift for 18.2 A.

Their times for 18.2 were insane!

Then they were able to lift big when fatigued.

18.3 gets released in hours, what will it be?

How did you do on 18.2?

                  

So how do you compare in 18.2?

Good time to beat for 18.2 + 18.2A RX

Beginner athlete: 10min 41sec + 175/100 lbs (Top 80%)

Average athlete: 8min 54sec (Top 20-50%) + 255/155 lbs (Top 20%), 215/125 lbs (Top 50%)

Advanced athlete: 7min 7sec + 300/185 lbs (Top 5%)

Elite athlete: 5min 20sec + 335/215 lbs (Top 1%)

Regional athlete: 4min 38sec + 345/225 lbs (Top 0.01%)

   Time cap: 12min

For the Men:

Lee Reynolds got an amazing 3 mins 30 secs for 18.2.

Mat Fraser was a junior national weightlifting champion, and has some of the tightest technical skills in CrossFit when it comes to lifting.

Former weightlifter and 2017 Reebok Crossfit® Games champion Mat Fraser made a seriously impressive lift of 385 pounds (174.6 kg) while he still had ninety seconds remaining on the clock.

However the top lift for 18.2 A, was by Ioannis Papadopoulos

   at 402 pounds (182 kg).

For the Women:

Ashleigh Corby in an outstanding 3 mins 50 secs for 18.2.

2017 Reebok Crossfit® Games champion Tia-Clair Toomey lifted an impressive 265 pounds (120 kg).

However the top lift for 18.2 A, was Luana Soares who lifted 285 pounds (130 kg)

Video: https://www.youtube.com/user/CrossFitHQ

Crossfit Games Open - 18.2 Tip With Matt Chan

                   

CrossFit Open -18.2

Let me tell you about the strategies for 18.2.

It's a 2-Part Workout.

You must complete the Workout before you can lift heavy.

You are only half way through the Workout in the 7th round!

So Pace Yourself!

How you hold the dumbbells.

Front rack to start

Put the Dumbbells on top of your shoulders when the rounds get longer.

Wear Olympic shoes.

Burpees (see previous Blog) side steps are the key.

18 A

Starting weight for the Clean 55-65% of 1-Rep max.

3 minute rest before they started the clean

Rest 2-3 Minutes between sets.

Minimum 3 attempts.

Video: https://www.youtube.com/channel/UCi3szaVffI0NyIQgaAZ07ZQ

Good luck for 18.2.

How to Tape For Open 18.2 - Reebok CrossFit Games Taping Strategy

                    

CrossFit Open Taping -18.2

Let me tell you about the taping strategies for 18.2 with Rocktape helping you go stronger for longer.

18.2 is:

1-10 reps for time:

Dumbbell Squats

Bar-Facing Burpees

18.2 A

1-Rep-Max Clean

 The three areas that we would advise you to tape are the knees, wrists and low back.

These three taping techniques are below:

1. Knee Taping for Squats and Burpees

2. Wrist Taping to prevention over extension

3. Back Taping - Posterior chain support

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Bulletproofbodies wish you good luck with 18.2.