This year, the CrossFit Games Open promises and looks to be far more inclusive than ever before. With over 200,000 online participants in 2014, offering both an RX division and Scaled division are sure to draw in an even greater number in 2015. This year, we are offering seminars specifically to work on the skills that will help you crush those Open WODs! Here is a list of movements that came up in years past:
2012
WOD 12.1 – Burpees
WOD 12.2 – Snatches
WOD 12.3 – Box Jumps, Push Press, Toes-to-bar
WOD 12.4 – Wall Balls, Double-unders, Muscle-ups
WOD 12.5 – Thrusters, Chest-to-bar Pull-ups
2013
WOD 13.1 – Burpees, Snatches
WOD 13.2 – Shoulder-to-overhead, Deadlift, Box Jumps
WOD 13.3 – Wall Balls, Double-unders, Muscle-ups
WOD 13.4 – Clean & Jerk, Toes-to-bar
WOD 13.5 – Thrusters, Chest-to-bar Pull-ups
2014
WOD 14.1 – Snatches, Double-unders
WOD 14.2 – Overhead Squats, Chest-to-bar Pull-ups
WOD 14.3 – Deadlifts, Box Jumps
WOD 14.4 – Row, Toes-to-bar, Wall Balls, Cleans, Muscle-ups
WOD 14.5 – Thrusters, Burpees
Being efficient in movement and not letting our limitations in range of motion drain our energy is crucial to getting those few extra reps. This year, Crystal Derry and Jason Trinh are putting on workshops to offer you insight into what you may be lacking to get the most out of your Open WODs! Synergy will be hosting these workshops, on the following dates:
Friday, February 13th from 6-8pm
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Wall Balls & Toes-to-bar + Kipping
Friday, February 20st from 6-8pm
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Snatches & Overhead Squats
Friday, February 27th from 6-8pm
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Chest-to-bar Pull-ups & Muscle-ups (can be modified to include 15.1 movements)
Each workshop will have a specific focus but the general outline will be as follows:
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Movement mobilization and activation drills: What stretches and mobilization techniques can I do to get my first reps/to become more efficient and get a higher score?
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Movement explanation & preparation: What are you lacking? What sort of volume and exercises can you do to prepare?
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Skill work: What can I work on from now until the Open?
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Surprise WOD: Put your mobility and skills to the test!
Beyond working on the physical elements, we will also discuss strategies for attacking each WOD. Mental preparation and having a game-plan is crucial to maximizing your workout potential!
Synergy has always been a leader in Canada West and with these workshops, we look to put forth a stronger team than ever before! The cost of these workshops is $75 per person for Synergy members, $90 for non-Synergy members. Sign up for the 3 workshops by clicking here.
Also, if you haven’t signed up for the 2015 CrossFit Games Open yet, click here! Join CrossFit Saskatoon, under the team Synergy Strength:
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
