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: Use your strengths, strategize your weaknesses!


Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


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/ short. 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 carbohydrates and fat. Make it easily digestible 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 McKenzie 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:

2 rounds…

  • Row 500 meters
  • 15 wall balls
  • 10 Deadlifts
  • 5 handstand push -ups


This is the type of workout where you need to lean on your strengths and strategize

your weaknesses. Most people will struggle with handstands so…

  • Get to the handstands fast
  • Break the deadlift up into 3 sets or more with short breaks
  • Hit the wall ball in long sets of 2 or 3
    • Get on the rower and just start moving, you can recover a little in the first minute
  • No more than 70% of your max reps in the first set of handstands
  • Finish every subsequent set sub failure with short rest


The Grip, back and butt will be tight. Open your back with Mckenzie back exercises and piraformis stretching. Do something light the next 2 days (Biking, rowing or running wod) and re-attempt Monday using the same process with better pacing knowledge

 Good Luck!!!