CrossFit Open 2014

It’s almost July 1st, which means that Games athletes are peaking for the Games and the rest of us are trying to design our program to get ready for the 2014 Open.  Here’s some data about the last three Opens.

Workout Times:

4 minutes once

7 minutes 4 times

10 minutes 4 times

12 minutes 2 times

once each of 15, 17, 18, 20.

 

Exercises that have appeared in every Open:

burpees, double unders, box ups, muscle ups, toes to bar, wall ball shots, 100# thrusters, chest to bar pullups.

So, what does all that mean for your training for the 2014 Open?

You ought to consider doing couplets and triplets that range from 7-12 minutes long and that include either T2B or C2B, thrusters or WBS, boxups or burpees.  You ought to get strong enough to go ground to overhead at 135# multiple times, and you ought practice double unders and muscleups.  That may not sound like anything revolutionary, but ask yourself, how often do you work these absolutely fundamental movements?

When in doubt, do burpees, do thrusters, do box ups, and get on the pullup bar.

I wonder what tomorrow’s WOD will be…