Crossfit on BBC Radio CambridgeshireJune 2, 2014
Bar muscle upsAugust 10, 2014
With competitive wods you need a plan, if you plan it well enough at watch others and assess how you will fair in a wod then you can accurately predict how best to optimise your performance and on a 12 minute wod like this you may only need to do it once if you get your strategy right on your first attempt.
I have watched a lot of videos of the top athletes attempting this and also had a crack at it yesterday and got into the 18 round with a score of 150.
Firstly its a 12 minute wod so you will gass out on this if you try to sprint it. So anything you can do to reduce this the better. So easy ways to save power on this is:
No jumping in box jumps & drop the bar between each clean.
Not jumping onto the box and stepping on and off, all the athletes I have watched have only been able to sustain their box jumps speeds upto their 9 round. After this they massively slow down but continue to jump on the box but crawl up and rest between each rep. This is a poor use of your energy levels. I advice this:
Always jump down to get your chest to floor, no rest between each rep.
Then Snap or onto your feet and step across the box. Then straight down again. you must ensure both feet are on the box.
Cleans. Again their is not point in doing multiple cleans. You will waist a lot of energy and core endurance in returning the bar to the floor.
So again I advice:
Do the first 3 unbroken if its easy. Then stick to singles on all reps, drop the bar and as soon as its down go for your next rep.
With this method you must not rest between reps, you don’t need to your dropping the bar. This is the deal your making with yourself, you can drop it but no rest. Stick to it.
Finally the chest to bar pull ups:
There are 3 options here.
The best quickest and most efficient is butterflies, they barely use your hips so will keep you fresh for the cleans.
Only use these if your efficient at them.
The next best is kipping chins ups, Mechanically they allow you to get your chest to the bar much easier and also they are quicker than kipping as you can drop straight down into your next rep quickly.
Finally kipping chest to bars – These are a good option and if your good at them and efficient they can be as quick as the other two.
With your pull ups, complete these as quick as possible and as unbroken as possible. You can potentially loose a lot of time here.
Foot ware, as we are doing step ups, I recommend trying Olympic lifting shoes as your cleans are heavy and will feel significantly smoother when your fatigued in the right shoes.
Good luck stags & does