The first WOD of the 2017 CrossFit Open has been announced!
Workout 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50# dumbbell/24in box
F: 35# dumbbell/20in box
20 minute time cap
Take a moment to breath and get your adrenaline in check. Ok, now we can focus on how to prepare for your best performance.
Mental Strategy
In my opinion, this is the most important part of your strategy. In order to have a successful performance you need to KNOW you will have a successful performance. Mental preparation is key in a stressful competition environment. There will be a lot of energy in the gym which is great to help push through a brutal workout, however you must keep this energy in check in order to stay focused.
Treat this workout the same as you would any other workout. Try to perform the workout during the same time period you would normally train. Use equipment that is familiar to you. Eat and drink as you would on a normal training day. The more variables you are able to keep constant, the more calm your mind will be. When the brain does not have to think about or adapt to new stimuli it will free up mental space to focus on your top level performance. Inevitably, there will be variables out of your control. Do your best to make yourself feel as comfortable as possible.
Keep a positive mental attitude throughout the workout. Even if you are not able to perform certain movements or feel this workout does not play to your strengths, stay positive. You CAN do this!! Do not go into the workout defeating yourself before the clock starts. You have put in the work. Now is the time to put forth your best effort and have fun!
Warm-up Strategy
The warm-up will include some movement drills to bring awareness to your body position and fire up the nervous system. It will also include a short primer. The primer is meant to get you sweaty! It is important to take time to spike your heart rate and push the demand on your muscles before the workout begins. You do not want the first time your heart rate elevates to be during the workout. Take 5-10 minutes after the movement drills and primer to recover before beginning the workout.
General Warm-up (10 minutes)
- Bike, row, jump rope, running drills, ect. You may pick one implement or mix them up. Choose the movement that makes your body feel the best. You want you to have some blood flowing before going into the next phase of the warm-up.
Movement Drills/Primer
- Round 1 (for quality):
- 15s plank hold
- 15 scapular push-ups in plank position
- 10 plank to pigeon holds each side
- 10 spider lunges with twist each side
- Round 2 (for quality):
- 15s plank hold
- 15 scapular push-ups in downward dog position
- 15 goblet squats (medium weight)
- 12 alternating lunges with twist
- Round 3 (for quality):
- 15s plank hold
- 15 scapular pull-ups
- 15 goblet squat to thruster (medium weight)
- 15 jump squats
- Round 4 (pick up the pace):
- 5 burpees
- 5 box jumps
- 5 dumbbell snatch each arm (medium weight)
- Round 5 (pick up the pace):
- 5 burpees
- 5 box jumps
- 5 dumbbell snatch each arm (WOD weight)
Cool Down Strategy
Breathe! Use your diaphragm to take full deep breaths. Getting more oxygen to your muscles will help with your recovery. After you have come back to the land of the living, hop on a rower or stationary bike and cruise for 10 minutes. Be intentional with your movements and continue to take deep belly breaths as you let your body relax. Take this time to bring your body back to its resting state and begin the recovery process.
Mobility
- calf stretch with straight knee 1 minute each side
- calf stretch with bent knee 1 minute each side
- supine banded hamstring floss 20 reps each side
Please reach out if you have any questions for me. I am happy to help. Don't forget to check back each week for a new warm-up strategy for each of the CrossFit Open workouts.
Good luck, have fun, and leave it all on the floor!
-- Dr. P
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