How to Destroy the 2018 CrossFit Open
How to Destroy the 2018 CrossFit Open?
The first thing you need to do is decide if you want to compete or not. If you are competing, then it’s time to get ready for your workout. You will have two options: 1) Do a warm up routine (WPM), 2) Do a competitive WPM.
A Warm Up Routine (WPR): A WPR consists of five exercises performed at least three times per week for six weeks. Each exercise should be done for 10 seconds, followed by ten seconds rest. For example:
10 reps x 3 sets @ 90% of your max
3 sets @ 70% of your max
5 sets @ 60% of your max
You can see that each exercise is done for 10 seconds, then rests for 10 seconds before repeating the same sequence again. These exercises should be done in any order you like. The key is to keep the repetitions short and intense. You don’t want to go too long between them, because then you’ll lose focus and concentration. After completing these exercises, perform one set of as many reps as possible without stopping.
You’ll want to take a one-minute break after this set and then do it a second time. The third time should be your last. At that point, your body will be excessively fatigued and you’ll have used up all your energy.
A Competitive WPM: This one is much easier to understand. You will perform the three exercises listed above for as many reps as possible without stopping. After the first exercise (power cleans), you will rest for one minute. After the second exercise (box jumps), you will rest for two minutes. After the third exercise (push-ups), you will rest for as long as needed.
At this point your body should be extremely fatigued and you’ll have used up all your energy.
A note about double-unders: If you can’t do double-unders, then there are two options that can be implemented. The first is to do 100 singles. The second option is to skip every other jump and just keep going. The goal here is to go as fast as you can while maintaining proper form. Only use one of these methods–not both.
There you have it folks. This workout is going to be part of the 2018 CrossFit Open, which means you’ll have to pay $20 to register and take a score. Don’t worry; I’ve already registered and will be taking a commanding lead at first place after Week 1. I would tell you all my secret, but then I’d have to go and find another sport that no one has heard of and become a professional at it. Trust me, you don’t want that.
Make sure you get your rest, fuel your body properly and ready your mind for what is to come. This will be the hardest thing you’ve ever done and you better be prepared for it. The first week of the Open starts on Thursday, February 22nd. Be ready.
Or you could just not do the workout and go do something else. It’s up to you.
One last piece of advice: Don’t get too attached to that pink elephant. You may end up losing it.
“If everything seems under control, you’re not going fast enough.” -Mario Andretti
Sources & references used in this article:
- The Community of CrossFit: An Ethnographic Inquiry (KA Sarpong – 2018 – tspace.library.utoronto.ca)
- Compensatory exercise in CrossFit Diploma Thesis (BAK Vašíčková – is.muni.cz)
- Pedagogical strategies for delivering the teaching games for understanding model to preservice teachers with diverse socialization orientations (M Foreman)
- Destituent power and common use: Reading Agamben in the Anthropocene (S Mortimer)
- Dear Mark: Diet to Get Lean, Exercise to Get Healthy? (CA Parkes – Unpublished doctoral dissertation). University of North …, 2018 – libres.uncg.edu)
- USGA announces election results (B Braun, S Wakefield – Handbook on the Geographies of Power, 2018 – elgaronline.com)
- New Gym in the Neighborhood (M Sisson – marksdailyapple.com)
- Characterizing the molecular epidemiology of Staphylococcus aureus across and within fitness facility types (J Kopec – core.ac.uk)