In a short 40 days, the 2018 season kicks off.
From the novice, to the advanced competitor, to the coach or even just the spectator, If you are a part of a CrossFit box, you will be drawn into the chaos and excitement of the Open.
So far, we only have a few of Dave Castro’s cryptic Instagram clues about what the workouts might involve.
Here our coaches are going to offer up their predictions and a few tips on how to approach the gymnastics skills if or when they show up.
New movement prediction?
Strict handstand push ups. 2015 was the first year we saw handstand push ups in the open, and kipping was permitted. Kipping HSPU were then repeated in 2016 and 2017, meanwhile at regionals the focus was on strict handstand push ups. I think this year they will progress this movement.
My advice for any one working towards strict handstand push ups is to ditch the ab mats. This is the most common fault I see with people working towards this movement. There is little benefit to becoming strong in a shortened range of motion, then having to re build the strength all over again but from a different position later.
Instead, progressively build your capacity using regular floor push ups, deficit push ups, pike push ups, isometric holds and contractions. You will need to set aside time to specifically work on this movement, minimum three times per week.
My prediction for the retest workout is 17.2 This means you really have to know your capacity on toes to bar and bar muscle ups. This work out is all about how well you know yourself, so that you don’t red line your grip.
New Movement prediction?
Handstand walking became “trendy”again in 2017. People were becoming a little bit more interested in doing handstands away from the wall potentially inspired by Dave Castro including a handstand walking obstacle course in the CrossFit Invitational.
This is an easy movement to judge and I think he will throw it in this year!
My advice for any one starting to learn handstand walking is, put effort into mastering your handstand entry technique. It seems obvious but it is a step that people often miss. Over kicking into the handstand wildly, then having to stabilise once up side down is a very ineffective way to learn this skill. It may get you a few random steps, but it won’t allow you to learn proper control with your handstand.
17.5 Thrusters and double unders.
New movement prediction? Single leg squats, aka pistol squats.
If you check CrossFit.com occasionally you would have noticed that these have been included in the CrossFit programming for a long time. Most recently
For time (180104)
10 single leg squats alternating
10 yard HS walk
20 single leg squats alternating
20 yard HS walk
30 single leg squats alternating
30 yard HS walk
40 single leg squats alternating
40 yard HS walk
CrossFit doesn’t shy away from including challenging movements in the Open. They like to see the entire CrossFit population improvement from year to year and acquire skills they previously could not complete.
17.3 Snatch ladder with chest to bar pull ups.
Of course, there is always the chance that Dave Castro surprises us all and gives us a gymnastics free year.
If you don’t like the chances of that happening. Get in touch with us and we can help you get on track with your gymnastic skills before the Open.
Term starts 22nd January. We will be focusing on handstand push up and pull up strength, ring muscle ups and handstands for skill.
This will give you 6 weeks of structured gymnastics practice before the open starts and continued support once the workout starts being released.
Click the button below to learn more and get started.