CrossFit Open 23.3

Do not reach the failure:

Shoulders take a long time to recover.

Divide the HSPU series as necessary to avoid failure. Especially with a standard this complex.

How to manage this?

Be guided by the speed of execution. Start the series before it slows down.

Relax in the Double Unders:

The shoulders can accumulate fatigue in this movement and we must minimize it as much as possible.

Try to breathe well and relax as much as possible.

Snatch:

Try to maintain technique. The jumps are big, so before lifting the bar, visualize lifting a bar EVEN HEAVIER than it already is. It will help with the sensations when lifting, regardless of the bar you intend to reach.

It avoids traffic jams:

Don't let fatigue hold you back.

Keep a steady rhythm from the beginning and try to make each repetition the same as the previous one.

Wall walks:

Space out the walks so that you don't get saturated too quickly, but if your goal is to pass the time cap you shouldn't fall asleep either. There are only 5 but the level of shoulder fatigue is going to be important and we want to get to the hspu well.

Double unders:

Try to go as relaxed as possible, this will be the "rest" movement, if you go too tense it will affect the rest of the movements.

Snatch:

Starting the first bar in 2-3 quick sets can help you, from the second set onwards you should start to loosen up as we will enter the hspu later on and we need to have "fresh" shoulders.

Warm up well the squat if in the last weights you don't handle the power and you need to go to squat, if you get to the last bar it will be a very good sign, secure each of the reps.

Strict hspu:

If you are very close to the wall and with your hands quite close together, practice it well before, do short sets, do not reach failure, if you do few hspu you have to be patient and get as many reps as possible, if you are doing well, do not reach failure, always keep 2-3 reps.