Open Workout 15.2 Tips and Strategy for New Athletes

Open Workout 15.2

The following is a general workout breakdown with tips, points of performance and strategy for new athletes and the Fitness program at CrossFit Jääkarhu.

RX:

For as long as possible:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups*

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups*

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds

*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

IMPORTANT RULES & CONSIDERATIONS:

Overhead Squat:

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

Chest To Bar:

RX: At the top, the chest must clearly come into contact with the bar below the collarbone.

Scaled: For the chin-over-bar pull-up the hang position is the same as the chest-to-bar pull-up (see above). Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chin must break the horizontal plane of the bar.

Masters & Master Scaled: The jumping chest-to-bar pull-up bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully extended. At the top, the chest must clearly come into contact with the bar.

EQUIPMENT (mandatory):

  • Pull-up bar
  • Barbell
  • Collars
  • Plates to load to the appropriate weight for your division

OTHER EQUIPMENT:

Lifting shoes (optional)

Knee sleeves (optional)

Hand protection: tape, leather grips, etc. – Take care of your hands!!!

Letendre v Bridgers: Bridgers for the win

Thoughts:

Overhead Squat:

  • Grip: Bring your hands in a bit for the overhead squat. Think about Monday’s OHS…what did you notice?
  • Efficiency: Squat snatch your first rep, unless you need to clean it and put it on your back, set your hands and pop it overhead. I would rather see that than a miss rep trying to snatch it. Set your feet and knock it out.

Chest To Bar:

  • Grip: Try all the grips..overhead & mixed. Pull your elbows down and back vs out to the side.
  • Efficiency: small sets and break them up early

Warm-up:

Dynamic:

  • High knees
  • Butt Kicks
  • Lunge and Rotate
  • Punter Kicks
  • Inch Worm

Shoulders:

  • PVC Pipe pass throughs
  • PVC Pipe OHS
  • Wall Walks

Hip Mobility:

  • couch stretch
  • pigeon stretch
  • Sit in the bottom of the squat

3 Rounds:

  • 8 Barbell OHS
  • 8 Barbell Bent Over Row (mix grip)

Strategy:

The first set of everything is going to be easy, but remember you have to last. Don’t try to hold on to bars because your grip might fail you down the road. Break your sets up early on the C2B/Pull Up bar, even if you feel great…remember last week (I’m 100% guilty of this) the grip can go fast.

Note: If you need to scale this workout to perform well, that is okay. Next week you can still attempt the workout RX. Know what you can do and do the best you can.  

Remember

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!

Good luck,

 

Photo Courtesy of CrossFit Inc.,

CrossFit Jääkarhu is a community in Austin, Texas focused on identifying goals, coaching progress and getting results. Learn more at karhustrength.com

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