CrossFit Open WOD 16.2 Tips and Strategies Webinar

In this live-webinar, Barbell Shrugged coaches, Mike McElroy and Mike McGoldrick discussed tips, strategies for pacing, warming up/cooling-down, nutrition and etc for tackling workout 16.2.
Watch the full video for all the details and insight from McElroy and McGoldrick as well as a Q&A piece from the attendees near the end of the webinar.
https://www.youtube.com/watch?v=qHEfHy_lFmU&feature=youtu.be
For those of you in a rush and can’t watch, here’s the general breakdown of the webinar key points:

Warming-up

For this workout you’ll to want to get nice and warm to mobilize the hips for the squat cleans, practice the double unders (DU’s)and prep the shoulders for the toe-to-bars (TTBs). You’ll also want to warm up the clean by spending a few minutes working up to your estimated final clean weight.
It may be a good time to take a little caffeine to help with fatigue and the cleans if you’re used to taking pre-workout already.

• Spend about 8-10 minutes doing some aerobic work (bike, row, jump rope or etc)
• Spend 5 minutes working on hip flexion mobility (Hip Flexion and Extension stretch- banded, Hip Flexion and External Rotation stretch)
• Practice your double unders and toe-to-bars for about 5-7 minutes
• Spend at least 5 minutes working up to your final estimated clean weight. So if you think you can get to the 2nd round, work up to the 2nd round’s weight.

Then knock out at least 2 rounds of a mini 16.2
2 rounds:

• 5 Toes to Bar
• 20 Double Unders
• 1 Squat Clean (at first round weight)

Pacing Strategies

Don’t save anything for the cleans if you know you don’t have them. For example, if you know you can’t clean 275 you need to SPRINT through the next round of toes to bar and double unders so you can get a better score.
Know which movements give you trouble and push the other movements accordingly. If you’re not good at double unders, you’ll need to push the TTB’s faster. Likewise, if you suck at TTBs, push the DUs and cleans faster.
Push the pace on the TTBs. Knock them out and don’t spend too much time on this portion of the workout. Even if you break them up, you want to get ahead of the clock here. That doesn’t mean get sloppy, make sure the reps are quality and count.
Cleans for most people will be singles. However if you’re running short on time and are strong enough, you may need to touch and go just to finish the round.

Equipment

Set up a pull-up bar just out of reach. You don’t want to jump too high. Tape the bar if you’d like.
Have at least 2 jump ropes just in case one fails and always set it down neatly. You don’t want it tangling or spiraling up mid-workout.
Get a good lifting bar (one that spins nicely), good bumpers that don’t bounce too much and someone that knows how to load a bar correctly and quickly!
Grips, belts and types of shoes are up to you but make sure any accessories you use are easy and quick to remove, move out of the way or adjust if needed.

One and done or repeat?

If you’re a trained and conditioned athlete, this one shouldn’t wreck you too much and you can probably see improvement attempting the workout again the next day once you’ve learned your limiter and can get a better feel for pacing.
After 2-3 days, when you’re fresher you can probably see improvements.
This is a very repeatable workout so don’t wait until Monday afternoon if you can help it.
That’s the basic overview of 16.2 tips and strategies presented on the webinar. Again, for more details and insight, watch the full video above.
Good luck and always remember, just go have fun! See you next week!
For more:

• Not sure how to train during the Open? Check out our Open Prep program in Overtime which contains workouts for you to do during the Open so you can be prepared to test each workout.
• How To Do Picture Perfect Easy Double Unders Episode 60
• Toes To Bar, Knees To Elbow, and Other Variations – TechniqueWOD 89