Hopefully your lungs are okay after 16.1 and you're ready for the 2016 CrossFit Open Workout 16.2. 16.2 is an interesting format of toes to bar, double unders and squat cleans.
The workout is as follows:
4 minute AMRAP plus bonus time:
25 toes to bar
50 double unders
15/13/11/9/7 squat cleans
Males 135/185/225/275/315 lb
Females 85/115/145/175/205 lb
If you finish a set of squat cleans, you add four minutes to the clock, add weight to the bar and decrease reps.
Check out the sections below on how to prepare for the movement, strategies for the workout and a recovery plan and if you didn't get the obnoxious pull down, click here make sure to enter a giveaway to win three free cases of paleo-approved Mammoth Bars for your recovery needs!
To step your movement prep up to the next level we partnered with our good friend, Dr. Ryan DeBell, from The Movement Fix to show you how to prepare yourself for the 16.2 CrossFit Open.
Head over to his website to check out more details than the video on prepping for 16.2.
He was also kind enough to give the pureWOD athletes 10% off of his movement workshop (probably near you soon) with coupon code OPEN2016.
16.2 is a test of core stability. Keep this in mind and use as best form, especially at the bottom of the squat clean, as possible.
Below is a summary of tips for this workout:
Watch the low back
I'm only going to have so much time to fix broken people on Monday. If you are not an athlete trying to get to the next level, save your pride and your low back in this workout.
This is a classic CrossFit style workout that is set up to test the strength of your core. If your core fails, you can easily injure your low back.
If you're feeling fatigued and know you won't be able to catch a squat clean with good form, save yourself. A blown low back last much longer than the pride from beating your buddy across town by two reps.
If you're a competitor and you're trying to make it to the next level, prioritize what is most important at the time, your health or ranking. Don't get me wrong, there is nothing wrong with wanting to excel in your sport at the expense of higher risk of injury. Do what is important to you.
Break the cleans up into singles early on. We saw Dan Bailey finish the whole workout and he did singles to start. You don't want to waste much energy eccentrically loading the bar back to the ground.
Drop the bar. When it stops bouncing, pick it back up. Keep moving.
This is a strategy in how to save that low back. Keep that chest up when you catch the squat cleans and do NOT catch in a rounded position. Not only are you going to waste tons of energy trying to get straighten your body under load, you'll probably injure yourself.
Chest up so someone in front of you could read the print on your shirt.
Don't be that mysterious lone wolf. Have some friends at the gym to add weights to the bar. You don't want to be wasting a bunch of time here fiddling with collars and weights.
If you truly don't have any friends then try to load bars up ahead of time.
If you don't have multiple bars or friends, then I'm sorry.
If you are comfortable with either toes to bar or double unders, aim for unbroken sets. If you know you'll fatigue and break to singles on toes to bar, then start breaking them up from the beginning to make your sets are large, but as manageable as possible.
Don't stress if you miss or trip up on a double under. Breath deep, focus and get that rope spinning again.
This is only week two! Don't yank so much without chalk or wraps where you rip your hands. If you noticed in the announcement video, both competitors had gymnastics grips on their hands.
You're going to need to get some gigantic bursts of power, especially if you get to the later rounds, so fuel appropriately.
Make sure to eat enough healthy sources of carbs throughout the day (and ideally the day before) leading up to this so you can generate power throughout the entire workout.
Being biased as a sports chiropractor who works primarily with athletes and CrossFitters the largest point of this articles boils down to one statement: watch that low back.
Having a cool down strategy is imperative for this workout to decrease pain, soreness and potential injury.
Low back tight after CrossFit 16.2? Keep moving for a few minutes after this workout and DO NOT go sit down and let your fatigued tissues yank even more into a flexed position. Don't get into your car and drive home right away.
After you're feeling fine, have caught your breath and don't feel like dying, prime that core to be stable again. Prevent rotation with a palloff press and even flexion/extension with something like a Kolar dead bug.
Trust me -- if you take the time to correct the unavoidable poor movement from the toes to bar after the workout with the exercises above, your low back is going to feel 100x better the day(s) after this workout.
Have any more questions, comments or need any more personal attention? Get to me at firstname.lastname@example.org before you hit this workout and I will try to respond ASAP!
For 16.2, we partnered with our friends at Mammoth Bar to hook three lucky winners up with a CASE of their amazing paleo-approved bars.