CrossFit Open 23.2

You are going to be 15′ in constant movement, visualize a constant breathing and rhythm throughout the wod. Practice a good technique of the exercises in the warm up.

Burpee Pull-ups

Try to relax your body in the transition from the bar to the floor, this is a good time to take a breath.
Whether you are kipping or not, you should maintain a steady pace. It's better to start slow and build up speed than to start too hard and burn out.

Shuttle Run

This is your time to recover and try to regulate your heart rate, since there are not as many speed changes as in the burpee, you will be able to regulate your pace more easily.

Cluster

Use any accessories you need (belt, knee pads, weightlifting shoes, etc.).

Do not make too many attempts, we suggest the following: one to warm up, one to secure, one or two to risk.

Consider doing a power clean and thruster if that works better for you.

Shuttle run:

It is important to have a constant pace and not to accelerate too much, if we raise the heart rate too much we will pay for it in the burpees and these can become very long when we start to add reps, it is also normal that the pace drops but we try not to notice it too much.

Burpee pull up:

Find your rhythm during the warm up, just like in the shuttle, it is important to set a few steps to follow a similar pace throughout the wod, the intensity is normal to go down but we try to do it as little as possible, we try to stay very consistent calcando burpee after burpee.

Thruster:

Leave with a weight close to your 75%.

You can also try a light first rep right after finishing so it won't be so abrupt, the first reps are going to cost and we have to get confidence, at the same time they are only 5′, which are going to go by very fast after taking a breather after the first part.

Create a timing of how many minutes you are going to lift each weight and respect it so that we do not eat the time, plan for approximately 4 lifts.