Camille Leblanc-Bazinet’s CrossFit Open 16.2 Workout Strategy

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: Cadence, mantra, rythm

Workout:

Beginning on a 4-minute clock, complete as many reps as possible of:

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
13 squat cleans, (185/115 lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, (225/145 lbs)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, (275/175 lbs)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, (315/205 lbs)

Stop at 20 minutes.

Timing:

Attempt this workout twice, once on Friday and once on Monday. The late morning around 11pm is biologically better, as your body’s central nervous system is firing best and offers the opportunity to express maximum strength. Be asleep by 10pm and get good rest to wake up feeling strong and fresh.

Nutrition:

This is an anaerobic effort and with sustained intervals. You want to have plenty of fuel especially sugars and fat in the morning to help your central nervous system operate on all cylinders. Eat a breakfast with a good amount of carbs and fat and water.

You should eat around 8:30. Have some caffeine before the workout. Everyone has a different tolerance, but somewhere between 90 and 200mg (1-3 cups of coffee or red bull is about right). You should be stimulated but not so much your heart rate elevates too much.

Warm up:

Focus the warm up on opening the hip flexors and hamstring

Open the forearms and wrist

Then open the shoulders with a banded shoulder distraction

Then go through a general warm up. You want to touch some heavy weight and warm up your grip. Here is what I am doing:

3 rounds of…

Then build in weight to the last weight you think you will squat clean in 5 sets of 2,2,2,1,1 reps (i.e. 2×135, 2×185, 2×225, 1×275, 1×315)

Strategy:

This workout starts as a sprint rest interval. Get through the first round fast. If you have 25 unbroken toes to bar, do that in the first round, 4 minutes is plenty time to recover the hip flexors.

If you don’t have 25, do 70% of your max set, then 50% in the remaining rounds. For the squat clean, if you have a 275 squat clean, string the first set together. It will be singles after that. Don’t walk away from the bar, keep your feet near your setup. Once things get challenging the workout will be all about finding a steady rhythm and cadence on the squat clean. Have a set number of breathes or a count between reps this is your mantra: (ie. Lift then 5 breathes and lift.) Stay consistent.

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