CrossFit Games 2013

CrossFit Games Breakdown 13.1

It's time for another season of the CrossFit Games, and Coach Carl is here to help you break down 13.1 - the first Open Workout of 2013! In this workout we have a descending Burpee ladder, mixed in with a snatch ladder with increasing weight.

Coach Carl will be running through some mobility suggestions for you to look up on MobilityWOD.com, warm-up movements and tips, and strategies to help you get through those Burpees and use them to your recovery between the heavy snatches. By now you should have all mastered the efficient Burpee technique, and if you haven't please head on over to the 12.1 Breakdown video and check it out!

CrossFit Games Breakdown 13.2

We're in Week 2 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.2 with some essential warm-up movements and review some efficiency tips.

Start with doing a few Candlestick Rolls, and roll into the bottom of your squat with your feet together to practice and prep for the jumping and landing mechanics.  Bonus: at the back of the Candlestick Roll, reach your hand around with bent arms and reach to touch the ground as if you were to about perform a Backward Roll.

This will help prep your shoulders and front rack position for the shoulder-to-overhead presses.

Next, perform some Kipping Toes to Bar or Toes to Rings to get the upper back and hips moving and warm.  Rings are more ideal because they will move around and may allow a greater range.

Try to perform some hollow rocks to leg threads with a PVC pipe to get the hips primed some more and use this as a chance to add some flexibility work.

Lastly, perform some Tucks Ups and Pike Ups for some explosive hip prep.

To prep for efficient Box Jumps and practice cycling, work on small rebounds with or without jump rope.  Try jumping front and back on an even surface first for the bottom load of the Box Jump. 

Remember to incorporate your arms swing during the jump.  There could be a significant amount of lift generated by the arms and it will also help you maintain balance and stability.

Start work from a Low Box to High Box Jumps to build up to that height, while working on proper foot positions, marking your landings, and a cycling rhythm.

Avoid stutter stepping or double hopping for efficient motor pattern and tempo during the Box Jumps. Mark your foot positions to stay consistent and don't stop moving!

CrossFit Games Breakdown 13.3

We're in Week 3 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.3 with some essential warm-up movements and review some efficiency tips.

Since this workout is a repeat of last year's Open Workout 12.4, we've already gone over much of the prep for the Double Unders and Muscle Ups in last year's movement prep video.  We did learn a few more things from doing last year's workout, so here are some refreshers and key tips to get you that extra few reps, or to save your body from getting wrecked.

CrossFit Games Breakdown 13.4

We're in Week 4 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.4 with some essential warm-up movements and review some efficiency tips.

The clean and jerk and toes to bar will definitely challenge your grip strength, and especially for the toes to bar your grip and forearms will likely be the limiting factor. Coach Carl gives a few points on how to hook grip effectively to get your shoulder into a good position. Carl also explains the importance of maintaining a neutral head position throughout the whole range of motion for the toes to bar in order to kip effectively in extension and also to access the hip in flexion. Finally, warm up by progressively kipping in a pike positioning higher and higher until you reach the bar to prime your hips and get that stretch.

CrossFit Games Breakdown 13.5

We're in Week 5 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.5 with some essential warm-up movements and review some efficiency tips.For both new an experienced CrossFitters, we all have had our experiences with Fran and know what that's all about with the volume and pull up efficiency. In this workout there's also the added bonus of chest-to-bar pull ups, so Coach Carl will take a moment to talk about key cues and tips to make sure that every rep you do counts.  For the newer athletes who are looking for their first chest-to-bar pull up, there are important positions to keep in mind for your head and elbows at the end of your pull to be successful.  Carl also talks about kipping variations, including a knee-drive/tuck up like a kipping dip that might help you get in a single or few.Good luck with this last workout and we hope you enjoyed the Open!