2016 CrossFit Open Strategy and Tips for 16.4
So we're getting close to the end of the Open now and we knew there'd have to be a chipper coming at some point. Well here it is! Remember these girls did it at altitude too! I got to do that once in 2013 and it was terrible! This workout is somewhat like the chipper from 2 years ago that ended in muscle-ups in that there's a lot of work on the front end but the crux, aka what really matters, is the gymnastics at the end.
Not many people will get hung up on deadlifts or wall balls with significant rest periods or staring at the bar/ball, and they better not need to break the row. The HSPU on the other hand may have more wall staring contests going it. They can get to small sets and even singles quickly, making them the separator.
Thoughts on each movement:
- Warm up the posterior chain well.
- The first rep is always the hardest, so try to do as few sets as possible. This doesn't mean do a set of 20, then all 3s. Be smart about it and honest about your capabilities.
- Stay tight on the descent and use the energy of the ground and stretch reflex to help you back up.
- Use a mixed grip if you don't already.
- You'll probably feel like a baby deer here at first but it will pass just get your bearings and settle in.
- Again larger sets are best, but if you know you're going to end up with sets of 10 or less than best to start with them and take very short breaks.
- Stand far enough from the wall that you aren't getting hit with the ball or air balling.
- Not a lot to say here. It's more of your recovery period but you still want to get thru it in a reasonable time so no sandbagging!
- Set the damper slightly lower than when you're rowing for meters. The fly wheel will spin easier and get more calories between strokes. (I think it's science or something).
- Get straight to the wall and start. This workout goes pull push pull push. You may be tired but not in the muscle group that's coming next, so you should be able to start right into the reps even if you don't think so at first.
- Once your first set starts to slow, it's time to come down. No going to failure! The sets should be speedy with slight breaks. No resting in a handstand. That's wasted energy.
- Kip! If you don't know how learn! If you do know how be sure to use your hips. This means no short kipping with just a knee bend. Let your hips curl off the wall so your low back touches and you have a better loading mechanism to explode up with.
You should really only need a belt for this workout. Maybe tape on your thumbs and the wall! Make sure you understand where to place the tape line too. I think this one will be a climatic one at the end. Get ready to cheer on HSPUs, and after this we only have one more workout to celebrate all this fitness with during the 2016 Open, so embrace your opportunity. Some would love to have it!
- Talayna Fortunato