Some good strategy tips from TZstrength for CrossFit Games Open Workout 14.4 AMRAP 14 minutes: 60 calorie row 50 toes-to-bar 40 wall ball, 20# to 10′ target/14# to 9′ target 30 cleans, 135#/95# 20 muscle-ups Strategy: As always, pacing is key. It is important to stay as fresh as possible for the duration of the workout, particularly avoiding excessive shoulder fatigue. Since there are so many movements here, I’m going to break them down one at a time, and let that speak to the strategy as a whole. Technical Considerations, Row: This is the beginning of a relatively long, taxing workout with a lot of challenge to your grip. I think a more moderate pace is beneficial. You should come off the row feeling warmed up and ready to go. Something around your 2k pace or just a tad slower is a good starting point – if that feels obscenely easy, you can pick it up a bit after the first 15-20 cals. If you make it to the second row, that is, of course, is a bit different. Get in the rower, take a few easier strokes to get your breath and your rhythm, and start going hard. How hard depends on how much time you have left – but you should definitely be pushing the pace. Every rep counts! Technical Considerations, Toes-To-Bar: Small sets, short breaks. Two sets of 10 to start – maybe three if you’re really good and have great grip endurance. After that, sets of 5. Keep an eye on the clock and keep your rests strict! Technical Considerations, Wall Ball: I very, very, very, very, very strongly recommend sets of 10 with strictly controlled 5 second breaks. The key is to break into sets which allow you to keep the brunt of the work on your legs – focus on driving the hips hard on EVERY SINGLE REP. Giving your shoulders short breaks to recover will pay dividends. If necessary, sets of 8 with 5 second breaks are acceptable as well – this is preferable to exhausting the shoulders. Rest by placing the ball on the wall, and leaning your chest against it. This reduces the time and mental effort of moving into the next set, and you can still rest your shoulders by letting your weight hold the ball in place and hanging your arms at your sides. Technical Considerations, Clean: I recommend that you treat this as a single set of 30, in which you never lower the bar to the floor. Rack it, get the rep, drop the bar and follow it down. Keep your hands in contact with the bar until it’s at your waist, to avoid losing it – this is a minor but crucial time saver. By the time the bar passes your knees, you should be bending at the waist into the next rep. TrapZillas, this is bullshit weight for you. You play with this kind of weight. Save your grip, but never stop moving. Technical Considerations, Muscle-Up: How you approach the muscle-ups will be dependent on a few factors. The first, of course, is how good you are at muscle-ups. The second is how well you have managed to avoid excessive shoulder fatigue up to this point. If you’re excellent at muscle-ups, I suspect you will be able to start at sets of 3, but wouldn’t entirely exclude the possibility of sets of 4, and then drop from there. For most athletes, starting with doubles is probably more realistic. The most important thing here is to keep a consistent pace and not miss any reps. Even if that means going to singles early. A missed muscle-up is just too taxing and time consuming. Be aggressive, but honest with yourself. Do your best to keep track of your state and make accurate assessments about when and what your next set should be.
Posted on: Fri, 21 Mar 2014 10:59:43 +0000
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