I’m sure if you are competing in the CrossFit Open you are already well aware of the grueling workout ahead of you. Some of you might be worried about the heavy deadlift, while others are in fear of those fabulous box jumps. Don’t worry we have you covered, this blog includes tips for the CrossFit Open 14.3 workout. Including a warm up fit for Rich Froning, and a few tips to help you achieve the best score possible. A few things first.
We believe with the propper warm up, plan, and mindset for 14.3 you will be more than happy with your performance. Keep in mind, these workouts are hard for everyone, and no matter what your level you can always aim to do your best. Think of your scores as a benchmark for your continued success. If your not planning to make Regionals then who cares what your score is, give the workout all you got, don’t give in, and keep working hard.
How to Warm Up for the 14.3 CrossFit Open:
This workout is designed to give your back and achilles a beating. Don’t neglect a good warm up that opens up your Thorasic spine. By warming up your T-Spine you will help prevent your lumbar taking over. Start by lying on your back, with feet up on a wall in a 90 degree angle. Now gently push agains the wall for roughly a minute and a half. As you do this relax, your abdominals, and let your hip flexers relax. You should feel your hip flexers relax, and your low back flatten to the ground. Repeat for 3 rounds. Another great t-spine prep is suggested by the Tabata Times http://www.tabatatimes.com/ . Lie on your back holding Spend some time with a double lacrosse ball and a med ball on your chest getting that t-spine moving.
Here is a video on T-Spine Mobility that you may find helpful!
Next you are going to want to hit your achilles, soleus, and gastroc chain. Last years masacre with the deadlift, box jump combo. Mobilizing can give you the upper hand on 14.3, preventing blown achilles and pain.
Use your mobility session to get them open so you can prime them with your warmup and have them nice and hot but not fatigued going into the start of the workout.