CrossFit Games Open - 16.2 Warmup, Strategy and Tips
The first workout's done and dusted - and the Brits have made their mark on the leaderboard. After 16.1, we've got 10 athletes in qualifying positions for the Meridian regionals, and many more with it in firmly in their sights. Nice work, Team UK!
It's now time to focus our efforts on 16.2. Depending on how you look at it, this triplet means something different from one athlete to the next. For some, it's a short, 4 minute AMRAP. For others, it's a 20 minute chipper - with increasing demands.
It doesn't matter which of these applies for you - one thing remains true for everyone. This WOD will test both your work capacity and strength. It's for the all-rounders. Unfortunately, we're not all Dan Bailey - and this WOD will expose any weaknesses.
In this week's strategy, Barry's back with some more advice to help shape your warmup. We've got some general tips too - and our resident nutrition expert will be back tomorrow with some advice to help you prepare and recover. Keep reading to make sure you've got all bases covered!
Barry Mair's 16.2 Warm Up Advice
16.2 is in, and boy does it look good! Just so long as you like T2B, double unders and squat cleans.
This is an awesome triplet. It's going to attract the bigger, stronger athletes into a false sense of security, and really test the athletes that have good gymnastics skills but lower strength.
Here's my top 3 warm up tips going into 16.2:
1. Prepare for the Overhead Movement
Again this week we are overhead in the first movement with T2B. Unlike last week though we will need a little more mobility and range to allow for the kip. Opening up those lats shoulders and T spine pre workout will be key!
2. Don't over look the double unders in this workout.
50 reps, for some, is a big set. To make sure we're ready to give this our best, be sure to mobilise your ankles and warm the calves and achillies.
I suggest spending 5-10 minutes on the form roller for the calves, roll the achillies with the peanut (2 lax balls taped together) and use a single lax ball to roll the sole of your feet.
Get some smaller sets of maybe 10-15 reps in your warm up too, this will prep your lower legs and feet for the impact during the workout itself.
3. Warm Up Your Squat
With full depth squat a necessity in this workout we will need to make sure our bottom position is on point. Here's another video with a great warm up drill for the squat:
As always guys good luck and go hard!
Barry Maris, 360 Movement Therapy
For more movement and mobility advice, check out 360 Movement Therapy on Facebook and Instagram (@360MT).
General 16.2 Strategy and Tips
The best way to approach this workout will very much depend on your ability, and your strategy should be adapted accordingly. Here's some general advice to help you work out the best approach:
1. Use Your Time Wisely
Even if you're confident you'll get through the first 4 minutes without an issue, timing is everything. Keep rest to a minimum. Unlike 16.1, this isn't a workout you want to be pacing.
Get the work done, then move on to the next bit.
2. Decide Your Game Plan Early
This is one of those WODs where it's easy to lose sight of your game plan, and impact your score as a result.
Think tactically. Where do your strengths lie? If you're strong, but not a gymnast, try to get through the cleans ASAP, and break up your toes-to-bar. If you prefer gymnastics to strength work, push yourself on the toes-to-bar, and break up the cleans.
Whatever your strategy, do it from the start. The last thing you want to do is burn yourself out, or rip your hands, within the first round.
3. Get Everything Ready
Don't be caught out by the weight changes. Get everything ready, and in the right order. You're allowed someone to help you switch the weights over too - so make sure you ask someone, and tell them exactly what you'd like them to do.
4. Get Clear on the WOD Before You Start
As always, getting clear on the rules and movement standards BEFORE you start will save you precious time during the WOD.
Here are a few things to note:
- You don't have to wait until the 4 minutes are up to move onto the next round. Get started as soon as possible to give yourself more time to complete the next round. It gets more demanding as you progress, so you'll be glad of the extra time when it starts to get heavy!
- Your judge needs to note down the time on the clock when you finish each round of double unders. This needs to be in elapsed time - so it's a good idea to set the clock to count up to 20 minutes, rather than back.
- A full squat clean is required - but don't panic if you hit a power clean by mistake. You don't have to catch the bar in the bottom of the squat. As long as you follow your power clean with a front squat, you won't need to repeat the rep.