Coaching Roundtable: CrossFit Open 16.4

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Taryn Haggerstone, GoHardGetStrong

Warm-Up

Warm-Up

I’m a big fan of single-leg kettlebell deadlifts, banded good mornings and banded air squats for workouts like this because they get that posterior chain firing and help prime the muscles for the WOD.
As with every other Open WOD, make sure you do a proper warm-up prior to hitting the WOD. I usually like to start my warm-ups with some light cardio (run/row/skip) to get the body moving, as well as a light/quick foam roll. Nothing specific at first, just a good general warm-up. Once you’ve got the blood flowing, you can get a little more specific with the warm-up and start targeting the muscles/muscle-groups that will be needed for this workout (hamstrings, glutes, shoulders, hips etc). I’m a big fan of single-leg kettlebell deadlifts, banded good mornings and banded air squats for workouts like this because they get that posterior chain firing and help prime the muscles for the WOD. For the handstand push-ups, a good way to get those shoulders firing (and dial in your body position) is to do some wall walk holds and/or handstand holds, as well as some inverted kettlebell holds (or presses) for stability.

What Shoes to Wear

Personally, I would go with Nanos for this workout (or another solid/flat shoe) because weightlifting shoes can force us too far into our toes on the deadlifts and be awkward on the handstand pushups. However, if you are someone who struggles with hitting full depth at the bottom of your squat, it may be worth “sucking it up” on the deadlifts/HSPU in order to avoid unnecessary “no-reps.”

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