2021 CrossFit OPEN Strategy Guide
1 wall walk
3 wall walks
6 wall walks
9 wall walks
15 wall walks
21 wall walks
Time cap: 15 min.
Kari Pearce - 13:04
Yassine Bakaddouri- 13:32
(Finishing this workout under the time cap WILL be an elite score)
*as of Friday morning, March 12th
We’ve got two fairly straight forward movements as far as setup is concerned. For double unders, it is always a good idea to double knot or tape up the shoelaces to avoid them coming undone. Ensure that your jump rope cable is in good shape. If there’s any fraying at all, it’s highly recommended that you replace it before getting after this. If possible, have a spare rope nearby in case of any unforeseen issues with the main one. It’s likely that you’ll keep the rope close to the wall, just make sure that you’re not so close that the rope could hit the wall. It might be a good idea to double under parallel to the wall rather than back to the wall.
For the wall walks, be sure to review the MOVEMENT STANDARDS for setting up both tape lines.
Regional Specific Preparation (5-10 minutes)
-If you are someone who has a harder time with your arms overhead, or holding the top of a handstand push up, you want to give yourself 5-10 minutes of “opening” up your thoracic spine and shoulders. You need that region to feel unrestricted.
-Thoracic Extension on Foam Roller; 10-12 reps
-Shoulder CARS; 3/direction per side (slow and controlled)
-Supinated Band Pull Aparts; 10-15 reps
-Bench T-Spine Mobilisation w/PVC; 10-12 reps
General Warm Up (15 minutes)
-This is geared towards raising body temperature and getting blood circulating throughout the periphery. We don’t want to “push” the pace here but rather move and breathe in order to ensure blood is adequately delivered and present in the areas of focus for this workout: the shoulder girdle.
15 min @ warm up pace:
500m Row - damper 3
50 Single Unders
1 Wall Walk + 5 sec hold @ top
Specific Warm Up (3-8 minutes)
-The sole purpose of this is to ensure your brain is comfortable with the wall walk standard and the transition from DU’s to wall walks.
-Don't make this excessive, just get a few touches to ensure you feel comfortable with the standard.
250m Row @ 80% Sustained Power
1-2 Wall Walks - open standard
-rest as needed-
These are two very different movements as far as metabolic demand. Wall Walks will provide for muscle endurance dose and will bottleneck most, particularly in the rounds of 15 and 21. The double unders, while not a break at all as far as shoulder fatigue, will also increase heart rate and breathing rate. We always recommend that you allow for a few hours before your last meal and that you keep it as low drag as possible. That means opt for faster digesting carbs and a lean protein source. White rice and chicken breast will do the trick. It could be a good idea to snack on simple carbs and lean protein about 30 minutes before your warmup. Fruit based baby food and 2 slices deli meat is a solid option here. This will boost blood sugar a little bit and have that substrate readily available without the high digestive load.
Conservative on the DU’s, grind on the wall walks
The wall walks will be the rate limiter of this workout. The DU’s will impact your fatigue, but this can be managed more effectively through smart partitioning especially in the round’s of 90 repetitions and above. Stay below your “threshold” with the DU’s, the point when you start to feel your movement quality break down and you begin “fighting” to perform repetitions. Remember, the workout is won on the wall walks. Place your focus on moving through those as best you can while ensuring the DU’s aren’t overly adding to your accumulated fatigue.
Use the standard to your advantage
The wall walk standard is very interesting. It says you have to have your “hands” on the tape before starting the repetition. However, your “fingers” constitute as your hands which helps shorten the range of motion, slightly, for the movement. So, ensure your fingers are on the line for the initial start, then once moving towards the second line, once the “palm” of your hand reaches the line you can begin your descent to the floor. This will also limit the range, slightly. Ensure you are practicing these intricacies for the movement before starting the event.
The big question here will always be: Do you believe that you can improve on your first score?
Unless you have severely underestimated the wall walks and came out too hard, there’s not a lot of margin for error on that component. Double Unders, however, are a whole different story. If you feel like you had a bad day there and tripped up way more than usual, there is definitely high improvement potential, you should be thinking about a redo.
Do consider that your shoulders will feel taxed after this and that given the new format for advancement to quarterfinals all redo decisions will also depend on whether you even need a better score to keep you in that top 10%. If you feel like you can use all the points you can get AND see an opportunity for improvement, a Sunday or Monday redo is certainly an option. Otherwise, keep a little extra in the tank ahead of week 2. There’s a pretty big difference between 55 Wall Walks and 550 DU versus 110 Wall Walks and 1100 DU, your body will thank you later.