The following is a general workout breakdown with tips, points of performance and strategy for new athletes and the Competitors program at CrossFit Jääkarhu.
CrossFit Open WOD 15.2 (14.2)
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
IMPORTANT RULES & CONSIDERATIONS
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
- Pull-up bar
- Plates to load to the appropriate weight for your division
OTHER EQUIPMENT (optional)
- Lifting shoes.
- Knee sleeves.
- Wrist wraps.
- Hand protection: tape, leather grips, etc.
Upper body pulling coupled with overhead stability is a tricky combination. It’s a true test of how well you have trained your pull-up endurance and high-rep overhead squats. Each one will affect your ability to do the other well. Pacing will be key (again).
Breaking on the OHS should not happen until the later (much later) rounds. You will need all the time you can save to strategically break up your pull-ups.
Know your limits on the pull-ups. You will not want to go unbroken in any rounds unless you are in the “60 unbroken” rep- range.
You will need to warm up for both movements before you begin. Begin your warm-up approximately 45 minutes before your heat begins.
My suggestion is to begin with a low-impact monostructural piece: rowing or AirDyne. Move at a conversation pace for between 10-15 minutes.
Move into a dynamic warm-up that involves full range of motion movements: skipping, shuffling, bear crawls, crab walks, lunging, squatting, upper body pulling (ring rows or pull-ups) and upper-body pushing (pushups and barbell presses). This should take you about 10 minutes.
Hit specific mobility if you need it: ankles, hips, thoracic spine, and overhead position (with a barbell and also hanging from the bar) should be your focus. Spend no more than 10 minutes here.
Move straight into OHS-specific and C2B pull-up specific warm-up.
Load up your bar and move through 2 rounds of 10 OHS, 10 C2B Pull-ups (rest 4 minutes between the 2 rounds).
Rest for about 5-10 minutes, step on the floor and 3, 2, 1: GO.
Be methodical with your OHS. Pace. Hit each one with intention and precision. Get the bar overhead, lock it in, and go to work. Breathe. I wouldn’t worry about snatching vs. power snatching overhead squatting. The difference in time is negligible. The most important thing is to get the bar in a solid position to get you the best sets and reps without breaking – or without breaking too much.
For your pull-ups: break early. For higher-level athletes, you should think about manageable sets. Consider breaking the pull-ups in half from the start. 5/5, 6/6, 7/7, etc. If you’re unsure of your pull-up endurance, break into thirds. Once again, this may seem like a lot, but it will most likely get you further into the workout.
Pace and the Clock:
The first round or two will go slowly. You will finish well ahead of the clock, and will have to wait for the 3-mintue mark to continue. Use this time wisely. Recover. Try to minimize extraneous movement. Stay focused and continue to visualize your next round or your next set. Stay in the moment. Execute the task at hand. Know where you are in the round and know what you have to do to advance to the next 3-minute set.
You will obviously want to get as far into the workout as possible. There will be several bottlenecks along the way, so every rep will count and each round you advance to will be critical to scoring high.
THE LITTLE THINGS
Shoes: I recommend wearing your lifters. You will need to be able to move through your OHS with maximum efficiency to get back to the bar for pull-ups. Wearing your lifting shoes will help you with this.
Knee Sleeves: With the high volume of squats, yes.
Wrist wraps: If you need the extra support for your wrists, yes. Don’t make the common mistake that many make by wrapping too tight. Your wrist still needs the ability to extend and sit back. You need support; you don’t want your wrist held in a neutral position.
Hand Protection: Yes – you will want it with the volume of pull-ups. Hopefully you have practiced with your preferred method (usually leather or tape). Don’t change it up tomorrow. If you normally don’t use hand protection, and you don’t tear, then don’t wear any.
Chalk: Yes, please. Have chalk at the ready. You will most likely not need it for the OHS, but you will need it for the C2B pull-ups.
T-Shirt: Your choice ☺
The Bottom Line
Come in with a plan. Execute your plan. But remember the wise words of Mike Tyson: “Everyone has a plan until they get punched in the face.” Adaptability is the hallmark of great athletes. Know your body and know your mind. Shrug off any mistake or deviance from your plans immediately and adapt to WHAT IS. Live in the moment, and lastly: HAVE FUN!
Photo Courtesy of CrossFit Inc.,