Preparing for the CrossFit Open: Weightlifting
Highly Likely: Thrusters, Snatches, Box Jumps, Skipping
Likely: Deadlifts, Cleans
The ability to use a barbell with confidence is an essential skill when it comes to the Open and maximising your results. There might be a one-rep max lift every couple of years, but your preparation should focus on moving the barbell well, which requires good technique – to reveal efficiencies. This is usually done at light to moderate weights.
Your focus has to be form and technique … without a doubt! Becoming more confident with the barbell is key. This can only really be achieved through spending more time with a barbell in your hands, practising the basics.
Weightlifting also helps develop confidence and proficiency with other movements. While not a barbell movement, box jumps are notorious for delivering a pretty decent burn to the big muscle groups in your lower body. Enough to make you desperate to stop – if only to alleviate the suffering momentarily! We know that plyo-boxes are in the equipment list for the 2021 Open so there’s a good chance there will be box jumps at some point over the 3 weeks.
Barbell squats, cleans and snatches – done in a gazillion different ways – will help increase your strength, endurance and explosive power when executing a box jump. The fact that you can load a barbell with more than your body weight, means that those box jumps will suck a lot less due to the strength gains made from lifting more iron! There are many more movements that could potentially turn up in a workout this year. Your ability to perform a large majority of those movements can be greatly improved as a result of also working on your relationship with the barbell.
This is your opportunity to deliver the best performance you’re capable of giving in the 2021 CrossFit Open. If you don’t know how to move a barbell efficiently and with confidence, then now is the time to fix that situation.
Join Coach Mark for the 4 week Beginners’ Weightlifting Course. It starts tonight Tuesday the 16th of February.