Open Over, What Now?
Every year we go through the same thing, feelings of sadness, despair, and depravity all because the CrossFit Open is over. If this is you…you’re crazy! The Open is over, it’s time to party. Time to do some fun workouts, skilled movements, technical exercises, and learn something new. We do this all in the hopes to be better for the next year, and I don’t just mean better in terms of placing in the Open. I mean better in our overall health and wellness.
For months, we were on a programming cycle that focused on your gas tank, overall strength in the powerlifts, and those awful movements you would see in the open. I’d say we were pretty spot on making you guys do all those wall balls, thrusters, burpees, box jumps, and double unders. I can also confidently say you all improved immensely in your mental toughness as well as your physicality during that cycle. Now though, it is time for something different.
This cycle we are focused more on dynamic strength, i.e. Olympic lifts and power producing movements. Also, you may notice more of a focus on gymnastics strength like strict pull-ups, strict HSPU, and ring work. While these are our underlying principles, the goal is still to ever increase your total fitness.
It’s a perfect time to clean up your technique in the Oly lifts with no pressing competitions ahead, and by performing strict gymnastic exercises we build strength in those small muscles, tendons, and ligaments that receive wear and tear easily. Overall, this will help prevent injury while allowing you to do more dynamic gymnastic work.
Example: If you increase your strict pull-ups from 1-5, you will increase your kipping pull-ups greatly. In turn, this will improve your Metcon times because you will do larger sets of pull-ups, and if you do more reps at once, you can push harder, leading to an increase in metabolic fitness. All due to strict pull-up work. The same can be said of becoming more efficient and stronger in your Olympic lifts.
Finally, have no fear. If you hate this cycle packed full of multiple lifts/ day and not quite as much squatting, know that it will not last forever. There is a method to the madness, and we promise you will still see results if you work hard, regardless of your fondness to the type of programming.
<3 Coach Miss J