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Posted by on Feb 28, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, WOD

Crossfit Open 14.1 – Efficiency Tips, Mobility, and My Thoughts

Crossfit Open 14.1 – Efficiency Tips, Mobility, and My Thoughts

First things first, the videos. Same sources as last year mostly, doens’t get much better than that. First my coach Mike Bledsoe and his thoughts. Next KStar, Diane Fu, and Carl for mobility and warmup.

First the workout

10 Minute AMRAP
30 Double Unders
15 Power Snatch (75#)


30-45 Minute warmup for this! I really like Brian’s building of intensity in the aerobic warmup. Definitely do this.

Big areas are shoulders, ankles, and posterior chain. The skills are pretty low on the Crossfit totem pole, but worth warming up.

I’ve done this workout several times, you’d think the shoulders suck, the forearms suck way worse. The grip just blows up. Warmup the grip and stretch those forearms as much as possible. That’s something no one really touched on that I think is worth mentioning. Hook grip always. Something else I liked that Fu said, was to let unbroken sets dictate the pace you can work at. Breaking down should only really happen in the last 2-3 minutes, the first 7 should be controlled somewhat, before you redline.

Hitting this in about an hour! Here we go!

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