The open is upon us, this time of year brings out the best of competition, camaraderie, community, and fun at CrossFit 416! Whether you’re competing in the Open for the first time or are a seasoned vet looking to improve their standing fom previous years, we are here to help!
For the first time ever CF 416 will be hosting a series of four CrossFit Open Preparation Workshops to sharpen up your skills for the challenge of the 5 gruelling WOD’s, and help your 416 League team. Each workshop will cover specific Open related components
Here is a breakdown of the Workshops:
#1) Sunday January 28th: Expectations, Warm-up, strategy, and pacing
This workshop will help you set expectations for the Open, whether that is competitive or a battle against yourself. We will provide insight into what is required to properly warm-up for the demands of Open WOD’s. You will also be exposed to different ideas for developing a strategy for workouts based on fitness level, ability and personal goals. You will learn how to apply pacing in workouts so that you can remain working at a sustainable output in these challenging WOD’s. You will be challenged mentally and physically, and come away with a foundation for the remainder of the workshop series.
Sunday, Feburary 4th: Open Gymnastics – Toes to bar, kipping pull-ups, bar muscle ups and handstand push ups.
This workshop will focus on the technical components of common gymnastics movements found in the Open. We will review the basic foundations of these movements and then focus on efficiency and strategy while in a fatigued state. You will walk away from this workshop with an understanding of your ability with these movements and a game plan on how to improve leading up to the Open.
Sunday. February 11th: Barbell Cycling – Overhead Squats, Power Snatch, Snatch
High repetition barbell movements at moderate weights are a staple in the Open. Mindset, strategy, movement efficiency, and technical ability are crucial components that often determine the end result. This workshop will focus on technique and efficiency, in overhead squats, power snatches, and snatches. We will then challenge your ability to strategize and maintain the efficiency in a WOD.
Sunday. February 18th: Barbell Cycling – Front Squats, Power Clean, Clean, Shoulder to overhead.
Similar format to workshop #3, with front squats, power clean, clean, and shoulder to overhead
Sign up for the Workshops is available through WODIFY.
Workshop Package – You can attend the remaining 3 workshops for $60
Single Workshops – If only 1 or 2 workshops peak your interest you can purchase them individually for our standard workshop price $25.
If you have any questions, email us firstname.lastname@example.org