are you ready

Are you ready for the CrossFit Open?

In the final weeks toward the lead up to the CrossFit Open,  CrossFit have analysed each of the movements over the history giving you a glimpse of what may appear in 2015.

What are the most common movements?

  • Burpees
  • Box Jumps
  • Double Unders
  • Wall Balls
  • Deadlifts
  • Snatches
  • Thrusters

What other movements are likely to be thrown in?

  • Toes to Bar
  • Chest to Bar Pull Ups
  • Push Ups
  • Muscle Ups
  • Rows
  • Cleans
  • Overhead Squats; and
  • Shoulder to Overheads

So with this in mind, we have a good understanding what movements are likely to appear in 2015.

What’s the impact of the scaled division and impact on the RX Division?

One of the changes introduced into the Open this year was the introduction of the Scaled division. Much of the talk has been that this may see an introduction of relatively heavier weights for athletes competing in the RX division. Could we see the weight of thrusters go up from 42.5kg/95lb to 62.5kg/135lb?

With it becoming harder and harder to ensure that the fittest athletes make it through to the CrossFit Regionals, we would suggest that the weights are going to become heavier and the rep schemes more challenging.

Not only are the weights likely to go up, but we may also see the inclusion of some more advanced movements. Handstand Push Ups were included in 2015, it’s likely we will ssee another technical and high skilled movement. The challenge is regulating the movement and keeping a strict standard. Could it be triple unders or pistol squats? Regardless, we are tipping a new movement to be included during the 2016 Open.

What workout will be repeated?

Each year, it has been tradition to repeat an Open workout from a year previous. For example, 14.1 in 2014’s CrossFit Open was a repeat of 11.1 back in 2011. So the odds are that one of the workouts in the past four years will be repeated. The question is, which one?

So what can be done between now and 16.1?

Although there is not much time to work on your fitness or skills, one area we suggest is working on your transition between movements. Spend some time on barbell cycling and stringing reps consistently together, moving in a smooth and efficient manner. Think about the best way to transition between movements. What is the quickest and efficient way to move from a box to a barbell? Simple considerations like this can gain extra reps, extra seconds which can mean positions up the leaderboard!