Pre WOD:

Box Back Squat
4 set*8 Rep 75%

Box at parallel
Adjust Weight to RIR 3

WOD:

CrossFit Open 26.1:

𝗙𝗼𝗿 𝘁𝗶𝗺𝗲:

20 Wall Balls
18 Box Jump-Overs
30 Wall Balls
18 Box Jump-Overs
40 Wall Balls
18 Medicine-Ball Box Step-Overs
66 Wall Balls
18 Medicine-Ball Box Step-Overs
40 Wall Balls
18 Box Jump-Overs
30 Wall Balls
18 Box Jump-Overs
20 Wall Balls

Time cap: 12 min

♀ 6 kg (14 lb) ball – 9 ft target – 20” box
♂ 9 kg (20 lb) ball – 10 ft target – 24” box

𝗦𝗧𝗥𝗔𝗧𝗘𝗚𝗬

This workout is decided on the wall balls. The strategy in rep scheme etc  depends on the level, but what is common for everyone is efficiency. You need to be as relaxed as possible on every rep:

After every throw, relax the arms. Catch the ball slightly deeper than you think, The less time the ball “sits” on you, the better. Think breathing and rhythm. How little energy can you use per rep while still hitting the target?

𝗘𝗹𝗶𝘁𝗲 𝗟𝗲𝘃𝗲𝗹/𝗟𝗲𝘃𝗲𝗹 𝟯

Goal for this Level is to keep everything moving. You don´t need a plan for your rep scheme but should instead focus on minimal effort per rep. When you get to 40 and 66 you might take 1-2 breaks but these should be short where you just get to relax your arms for a few seconds.

For the Box Movements the most important is that you transition straight into it and then the next focus is to see how fast we can move but still feel better than when we left the Wall Balls.

𝗟𝗲𝘃𝗲𝗹 𝟮

For this Level we need to be smart with the Wall Balls. Small breaks early can make the second half a lot easier. Decide for 1 break at 20 and 30 and 1-2 short breaks at 40. You want to keep the breaks to 2-4 deep breaths and rather take an extra break if needed

Its smart to use the Box Jump Overs as a rest station. Take an extra step back in between reps to stay in control and recover for your next Wall Ball Set

𝗟𝗲𝘃𝗲𝗹 𝟭

Today is about surviving the wall balls. A strong pacing strategy is to decide how many reps you can do every 30 seconds and stick to that.

If you can do 10 reps every 30 seconds, that gives you around 10–12 seconds rest between sets. Maybe your number is 8, 9, 10, 11 or 12 find a number you can sustain and where the first 6 min of the workout feels okey. Then you will be able to push it for the second part of the workout

Technique Focus:

𝗪𝗮𝗹𝗹 𝗕𝗮𝗹𝗹𝘀:

Focus on breathing and to relax arms in between reps. Try also to catch the ball a little deeper than usual to get less time with the ball on you. See this video: https://youtu.be/xiMkB50ySKA 

𝗕𝗼𝘅 𝗝𝘂𝗺𝗽 𝗢𝘃𝗲𝗿𝘀:

Stay as relaxed as possible. If you often get it in your back when doing a lot of Wall Balls. Make sure to stay more upright on these to save it between sets.

 

• Take a step back if you need to recover more for your Wall Balls but keep going

𝗠𝗲𝗱𝗶𝗰𝗶𝗻𝗲-𝗕𝗮𝗹𝗹 𝗕𝗼𝘅 𝗦𝘁𝗲𝗽-𝗢𝘃𝗲𝗿𝘀 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲

Three different Options here.

1, On the Shoulder: Good for breathing but might aggravate the Shoulder Fatigue
2, In Bearhug in front of you: Good for shoulders but might restrict breathing
3, On the side of the body: Good for Breathing and shoulder fatigue but might be slightly slower than the other two

𝗠𝗲𝗻𝘁𝗮𝗹 𝗔𝗽𝗽𝗿𝗼𝗮𝗰𝗵

This workout becomes very mental and something that usually works very well is that instead of thinking of everything that is left. Focus on the next rep. Instead of: “200 reps left” Think: “Can I do one more rep?” Then do 1 more rep

It can also help to localize the discomfort:
Maybe it burns in the legs, but the rest of the body feels fine. When you identify where it hurts, the panic feeling often decreases and it gets easier to handle it

Warm Up:

A, 5-10 min Bike Erg/Echo Bike

B, Mobility:

2 Rounds for quality:

5/5 Dynamic Couch Stretch

5/5 Glute Bridge

10 Toe Raises

30 sec Air Squat Hold

 

C, Wall Ball Prep:

10 Air Squats

10 Wall Ball Push Press Thows

3*5 Wall Balls (Focus on breathing and efficiency)

 

D, Box Warm Up:

10 Box Step Overs

3*6 Med Ball Box Step Overs (try different ways to hold the ball)

10 Box Jump Overs (find your pace)

 

E, At Workout Pace

6 Wall Balls

6 Box Jump Overs

6 Wall Balls

6 Box Step Overs

Optional Workout:
𝟰 𝘀𝗲𝘁𝘀 𝗳𝗼𝗿 𝗺𝗮𝘅 𝗿𝗲𝗽𝘀: 𝟯 𝗺𝗶𝗻 𝗢𝗻/3𝗺𝗶𝗻 𝗢𝗳𝗳
20/15 Cal Erg
12 DB Hang Power Cleans 2*22.5/15 kg (50/35 lbs)
Max Line Facing Burpees

Post WOD:

Core Accessories:
𝗔, 𝟯 𝗿𝗼𝘂𝗻𝗱𝘀
10-20 sec Hollow Hold
Roll over
10-20 sec Superman Hold
Roll over
10-20 Hollow Rocks
Roll over
10-20 Superman Rocks
Same sequence back to start=1 round

Rest 60 sec between rounds

*See video for movements and to follow along for 1 round. Adjust seconds to something you can do unbroken each round: https://www.youtube.com/watch?v=oCox02F9mJY

𝗕, 𝟮-𝟯 𝗿𝗼𝘂𝗻𝗱𝘀
20 sec Side Plank (right side)
10 Deep Side Raises (right side)
10 Shallow Side Raises (right side)
10 Leg Lifts (left leg)
20 sec Side Plank (left side)
10 Deep Side Raises (left side)
10 Shallow Side Raises (left side)
10 Leg Lifts (right leg)

Rest 60 sec between rounds

*See video for movements and to follow along for 1 round. Adjust seconds and reps to something you can do unbroken each round: https://www.youtube.com/watch?v=oCox02F9mJY