The CrossFit Open is upon us, so it’s a great time to talk about your strategy going into a workout. Now I’m sure most of you just thought to yourself, “Why would I need a strategy for a workout, it’s not a game of Connect Four?” But…..the key to being successful and of course, getting the best score, is how you partition reps and rest. Let’s take a look at an example:
We’ll take the classic “Fran” 21-15-9 Thruster(95/65) and Pull-ups. Now let’s say you can do 95lb thrusters and some pull-ups, but you can’t do 21 without breaking them up. A good strategy may be the following. 8-7-6 on the first round of 21. You do 8 reps, set the bar down take a few quick breathes and then go again doing 7. Rest and then finish the last 6 reps, move on to the pull-ups using the same reps/rest strategy. On the second round you can hit a 6-5-4 or do a set of 8-7. Third round you’re on a 4-3-2 or a 5-4. The key is short (non max-effort sets) with quick rest periods.
Of course, this is just one example for one workout. Every workout will have it’s own strategy. Most of it will depend on your experience, knowing how much you can really do and how much rest you will need. For new CrossFitters, this is something that you will need to learn. For veteran’s, this is something I hope you are using.
Do you have a strategy going into a WOD? How do you determine what it will be? Do you stick with it? What do you do half way through a WOD when your plan has gone to hell?
Post thoughts to comments.
Workout of the Day
Gymnastics Skills Practice
10min of Handstands
10min of Back Levers
10min of Pistols
10min of L-Sits