Thursday March 21st, 2013

Open 13.3 Prep and Strategy Guide for CrossFit Binghamton athletes.

A. Wall ball practice-  15 minutes.  Use this time to practice wall balls and come up with a proficient strategy to maximize YOUR ability to get through the wall balls. Accuracy and form are key on wall balls.

DO NOT ACCUMULATE MORE THAN 60 reps.  This is just some practice to get a feel, not a run through.


B. Double Under practice - 15 minutes.   AD sprint for 10-15s then immediately into a some double unders.

+

10 sets
30s Airdyne or Row @ 90%
30s walk off Airdyne or Rower.



Strategy for CrossFit Binghamton Athletes

Every person is going to be tackling this differently.

For those that will struggle with the Rx'd weight of the Wall Ball and can not string many reps together your goal will to be grind through the reps and get as many as you can in the 12 minutes.

For those that are relatively new but can handle Wall Balls in groups of 10-15 or so, a good strategy might be to do 10-15 wall balls rest 15-20s and then do 10-15 more. The key to getting through this for most is to be consistent.

For those that feel they are decently proficient at wall balls and want to get through most or all of the double unders you want to think in terms of some bigger sets.  Maybe sets of 20-25 with short rests between.

If you are very proficient at wall balls and double unders AND can get muscle-ups while fatigued the game plan will need to be fairly aggressive from the start and should essentially consider doing the 150 wall balls @ 90-95% effort. Short rest and then complete your double unders.



*Check your "Karen" times from August 13th, 2012 or December 4th, 2012 to get a feel for where you might be*