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