Camille Leblanc-Bazinet’s 2016 CrossFit Open Strategy Guide

“ Nothing drastic will change on game day. Be who you are. Do what you do. Just a little bit better.”

Key words: Push , Mental Toughness, Guts!


Complete as many rounds and reps as possible in 7 minutes of:

Men use 75 lb.
Women use 55 lb.


Attempt this workout twice, once on Friday and once on Monday. The Morning around 11am would be ideal , with your central nervous system primed for peek output, you should feel energetic and fresh.


This is an anaerobic endurance effort and a moderate/sprint wod. You want to have plenty of sugars in your body. Having said that you do not want a full stomach. Eat a good breakfast in the morning around 8. Drink a descent amount of fluids . Eat a breakfast with a good amount of carbhydrates and fat. Make it easily digestable food. 30 minutes before, get a little caffeine to wake you up. This should be a small amount = to 1 cup of coffee. You do not want your heart rate elevated, you just want to feel fresh.

Warm up:

Focus the warm up on opening the hamstrings and lower back with some smashing, then bands and MvKenzie back exercises:

Then open the shoulders with a banded shoulder distraction and external rotation:

Then go through a general warm up. You want to get your body hot and heart rate up before the wod starts. Think of it like revving the engine. Here is what I am doing:


This workout is about your ability to endure with intensity . Finding you redline and hovering just underneath will make your score. This will be a tough gut check workout because it is really a sprint. No breaks, keep moving. Transitions need to be smooth and fast and continuous. Here are efficiency tips.

  • Use the hook grip!! This is a grippy workout.
  • Muscle snatch until it gets slow, then bump your hips back as you receive. Try not to move your feet.
  • Keep your back tight. I know it is light, but those hips up rounded back snatch will get expensive fast over 100 snatches. Pick a focal point in front of you and make sure to use your legs as you pull, shoulders higher than your hips.
  • Don’t fail a muscle up. That will cost you too much time. Practice how long it takes you to recover if you cant string them, don’t be a hero…get it right the first time.


Your hands may rip, if they do:

  • Wash with cold water
  • Cover with bandaide and Neosporin at night
  • Leave open to the air in the day
  • Cover when lifting

Next day go on a run and open up your back, doing some pressing isn’t a bad idea and won’t effect you for Monday.

Good Luck!!!