All over the internet coaches (some elite and some not so much) are giving their free advice on how to kill each Open workout and make it to regionals. The problem is that they are game planning for the top 5%, regional level athletes. So the 170,000 other people doing the open are left to figure it out on their own. For this reason I’m going focus on helping the 95 percenters, and maybe a few top athletes as well.
14.3… Deadlifts &
Box Jumps Step-Ups
- See what I did there… Unless you plan on making it past the 4th round (25 reps at 275/185), there is no reason to execute bounding box jumps. Unless you have pogo sticks for legs and can bound very easily and comfortably, I suggest using step-ups the entire time. Chances are the 275/185 (or maybe even the 225/155) will be very heavy for you. If this is the case, the goal is to get there quickly, giving you time to crank out as many reps as possible, but also to conserve as much energy as you can on your way there. We’ve tested it and step ups will only be a few seconds slower per set, but will save a ton of energy.
- Break up the deadlifts early. For even the average athlete, 185/135 won’t be a big deal. Most of you could do 15 reps unbroken, but don’t. Again we are trying to move quick but saving energy is just as important. Break the sets into 8/7 or 5/5/5 and keep the back fresh. Do your best however to not go to singles unless it’s necessary. Going from a dead stop is much more difficult than using your body’s natural stretch reflex and the rebound of the bar. Stay tight and try to complete multiple touch & go sets for as long as possible.
- Quick transitions are important, no mistakes. Know what your weight changes will be and don’t screw it up. Be prepared and have your equipment ready. Never push the weight onto the bar, it’s so much easier to stand inside (facing the end of the bar) and pull the weight onto the bar. No collars. You don’t need collars for deadlifts and the rules don’t require them.
- Equipment. No weightlifting shoes! Hopefully most of you know this, but in case you are really new, weightlifting shoes are for squatting and squatting only. When dead lifting you want the flattest shoes you own. But since we are
box jumpingstepping on a box, you’ll want something light as well. Also, a belt is recommended. I like the velcro because it’s easy to loosen for the step-ups.
- Technique and knowing when to stop. I shouldn’t have to say this but I will. If you aren’t getting paid to CrossFit (and I know you aren’t), there is no reason to look like a dog taking a crap. Waking up tomorrow injury free is way more important than beating your buddy on a workout. Know when to drop the bar, and know when to walk away from the workout altogether. Don’t be an ass.
- Nutrition. Your performance (output) is largely determined by your hydration and nutrition (input). Start hydrating in large amounts up to 5 hours early. Eat well throughout the day and try to get some extra carbs a couple hours before.
There you go, a little strategy and some common sense. Most of all, have fun. It doesn’t matter if you are Rich Froning or last on the leader board, if you aren’t having fun, what’s the point?!
If you have any other questions feel free to ask…