Post 14.3- The beers were well deserved!
CrossFit Open 14.3
8 Minute AMRAP
10 Deadlifts (135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)
15 Box Jumps
TIPS
1. The most important: TECHNIQUE! Maintaining your form is paramount in this workout. Keep your back flat on the deadlifts, this puts your body at the best mechanical advantage in a deadlift (and stops you from potential damage to the spine). Don’t just lock your legs and overload your lower back. This workout is all about finding a balance between speed and efficency, while maintaing tight form. I had an attempt at this workout last night, and the deadlifts get heavy quick, so make sure you keep your back FLAT! No score is worth a herniated disc. Us coaches will be more impressed with good, tight technique, over a huge amount of reps, pulled with a rounded back.
2. Have a Plan. My mistake was to wait for the 3,2,1,GO and then hit this workout without much foresight, and like I said, those deadlifts got heavy fast. Have a goal. If you’re 1RM is around 315/205lbs, you will want to attack the first 3 sets as quick as possible to take advantage of the tiebreak rule, and knock your first rounds out in good time. Look at a weight you KNOW you will struggle with, and aim to reach it quickly. Then when you get there, take your time with your reps, maintain your technique and get as many reps as you can in whatever time you have left. In these workout every rep counts. One rep could put you forward 100 places in the leaderboard.
3. Breaking your rounds up. You should aim to do all of your box jumps unbroken. Step Ups are legal in this workout, so if your legs are burning, keep moving! Swap to step ups and keep the reps going. The deadlifts are where it will get tricky. You want to stick with touch-and-go reps for as long as you can. Most of your competitive guys and girls should get the first 2 rounds of deads out unbroken. HOWEVER, you want to conserve your energy for the last 2 minutes! You want to get there with the ability to use your legs still. This is when you will really start to feel the weight, and if you have used poor form throughout the workout, it will really show here. When you start repping out singles, you want to be inside this last 2 minutes.
4. Preparation. A couple of things here
- Long Socks an flat shoes: These will be useful here. The socks will help you keep the bar close to the legs as well as keep your skin attached to your shins. Flat shoes will help you stay on the ground, driving through your heels. Efficiency is everything!
- Know your weights: Have your plates laid out before you start, and know which plates go on when. You want your transitions to be quick here, so be prepared
- Accessories: Weightbelts will be helpful here, especially if you know you will be getting close to your 1RM, just loosen them for the box jumps. Wrist bands will also be good to stop your hands getting sweaty.
5. Finally, WARMUP! This workout is going to smash your legs so you want to do a few things to get them ready.
- Mobility (20-30 minutes)- focus on loosening the hamstrings, releasing the lower back and rolling the quads. Also KB calf mobilisation and trigger the glutes.
- Warm Up: You want to get the heart rate up here, so go for 5 mins running/ rowing, gradually increasing speed. Dynamic leg swings, and hip mobilisation. Work through 100 double unders/ regular skipping to turn the calves on. We will have a specific workout for you to work through!
- Skill: Qucikly work up to a heavy triple deadlift. Feel the weights you will be moving in the workout so you can be prepared. There is nothing worse then blasting through a workout and your plan goes out the window when you realise 275lbs is a lot heavier then you thought!
As always we want to see everyone put in 100% and if you’re not registered for the Open, don’t be scared off. Come along, scale the workout if you need and have fun!
Mitch
