Smashby’s CF Games Open Strategy – WOD 15.2

Posted: March 6, 2015 in CrossFit

The second workout of the 2015 CrossFit Games Open is a repeat of last year’s competition. As Dave Castro said last night during the big reveal… “15.2 is… 14.2.” Check out what the workout is below:

15.2WOD

 

My advice on this one is simple. Regardless of whether you can complete this workout Rx’d, or whether you need to scale it, PACE, PACE, PACE!

Some of the best athletes out there CAN complete the first two rounds of 10 Overhead Squats and 10 Chest-To-Bar Pull-Ups in under a minute. To me, though, there’s no reason to do that. If your heart rate spikes and your grip starts to go that soon, that athlete will start to fatigue far too early. I suggest pacing the first two rounds, keeping your heart rate down, and move slowly and comfortably from station to station.

OHS Pacing Suggestion: Go unbroken as long as you can, as long as you feel comfortable and can hold a steady pace. To start each set, I would recommend that the athlete perform a squat snatch as their first rep as long as they’re comfortable with the movement. It is simply more efficient, and requires less time under the bar.

Pull-Up Suggestion: Unless you’re great at Chest-To-Bar Pull-Ups and don’t think you’ll fatigue that badly, start with sets NO larger than 5 at a time. For most athletes who are comfortable with C2B, the first round or two of the workout will not be that bad. The reps will start to add up a lot more on the round of 14. Getting there in sets of 4 or 5 reps at a time will conserve more energy than blasting through larger sets early on. If you can, like last week, try to have a box or some weights next to the bar you plan on using so you can step over onto the bar instead of needing to jump up to it.

This workout has put people’s hands through the meat grinder for over a year now. My suggestion is to not let your hands get shredded, especially if you plan on re-doing it before Monday night.

Pace. Pace. Pace. Chest and eyes up on OHSs. Lock out those elbows hard and stay as calm as you can, control your breathing. Small comfortable sets on the pull-ups.

For all of you out there who will get your first OHS at 95/65lbs, and those of you who will get your first chin-over or chest-to-bar pull-up… CONGRATS! That’s such a fun moment. You should be super proud of yourselves! 🙂

I’d love to hear how you guys do. If you’ve done it before, let me know if you improve. Good luck, have fun, I believe in you!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s