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!

Workout:

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

Timing:

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.

Nutrition:

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:

Grip:

 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

Strategy:

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

Recovery:

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!!!

-Camille