Cheers for the tips Ben. I applied all that you recommended and got 11 MUs done (RX). Simply breathing twice between the cleans made a massive difference. Your tips are gold.
I love that you mentioned that tip on shaking out your fingers on the rower because I’ve been doing that for years. I am definitely going to take your advice on the wall ball rep scheme. For me I just want to get through the 30 cleans as fast as possible since there is little chance I get a muscle up and the tie breaker is the first to finish the cleans.
I finished the row @ 2:27 and went for sets of 5 on the T2B. That fell apart fast 😬 so I started doing sets of 2 for a while, then singles. I did 4 sets of 10 wall balls and I ended up finishing the cleans @ 13:22. I rested as long as I could and jumped up to the rings, but that wasn’t happening. I finished where I hoped I would, so I was happy with it. Thanks for the tips, and it was great to meet you at the WZA afterparty!
Thank you for the guide. 2 Things: 1. As I mentioned in a prior comment I did this recently and fell into the T2B trap. I did sets of 7 and then 5 at the end. I finished everything going into RMUs much faster . 2. My wife isn't so proficient yet at stringing them together . I suggested singles from your video and just be patient bc 50 feels like forever . She motored through the T2B and actually made it to the cleans. So thank you for your tips!
Brilliant tips. Great idea on the clearing strokes on the wallballs and with the single Cleans. Tried these today and saved me about 70 seconds in total. Although I am injured and have to scale some of these I am looking forward testing myself. Your various advise on RMU have given me my first RMU 8 months ago, now I am able to do between 16-20 RMU depending on the workout. Guys do follow his instructions they are solid and will get you in to the next level. The only things I am scaling is the TTB as I hot back issues when kipping
Thank you! Definitely went way too hard on the rower (excitement) and was done by the time I reached the cleans. Can't wait to try again with your advice.
Thanks for the tips Ben!! Great video as usual. Especially the singles for the toes to bar! that is an excellent tip. I was finished with them in about the same time as others by going consistently with single reps and not taking quite long rests between sets. Only got 4 cleans in after the wall balls of h@ll :) but I'e never lifted a higher weight in cleans so still good.
Thanks for the advice Ben! I got 154 🏋️ time flies when you’re having fun/struggling with wallballs! Great advice for the row, did singles for TTB and didn’t loose too much time compared with everyone else. Cleans were tough to even get the 4 reps that I got (and I wanted to at least try a RMU). Lovin’ your work 👍
@@WODprep I did 23.1 again last night as I had a comms breakdown between me and the affiliate and I got 2 extra reps. Watching the video: I could’ve taken less breaks, & I need to get my TTB linked up for the future! You’re doing a great job 💪
Great tips, very reassuring! I love most of this workout but I hate toes to bar so bad!! -> Doing a cleaning stroke on the wallballs is something I haven't thought much about so far, I'll definitely be doing that. -> My HUGE goals is to make it to the rings and get a single rep. In my box on a good day in a WOD where I'm not totally trashed, I can get slow-and-steady-multiple singles from a box ... assuming I make it ontime, I'll be so freaking tired!! Anyway, We'll see how it goes - I'll post results later.
175. The cleans were way harder than expected, the t2b were easier - all singles with a low bar, standing start behind the bar, swing and kick. I'm disappointed, cause I really wanted to do a muscle up.
@@WODprep I am soooo tempted to take another shot Monday. I could definitely be more disciplined about breaking up the t2bs and wbs, and I could use my grips (that i accidentally left at home) instead of the receiver gloves I grabbed. Might even try wearing lifting shoes... OTHO, am I REALLY gonna win enough time for a serious stab at a MU? And is another 100% smart for a 50-year-boey? Ugh.
I wonder if you have tried to consider the adaptive athletes? Like upper or lower extremity deficits and the multi extremity/neuromuscular deficits. thanks for your tips though cause they are helpful, especially the strategy tips 🙌 and I’m hemiplegic. your advice helped last year for my first Friday night lights ❤
I was planning to do four sets of 10 for the Wall Balls because I know I can knock off a set of 10 consistently but I think now I'll try to come up with a descending rep scheme in order to get the WBs done in three sets instead of four.
Just thought I’d share my experience doing it scaled - took it slow on the rower, think I was the last to get off it 😅 shook out my hands as I rowed too, did the knee raises in sets of 10, broke up wall balls 20-12-8 and did cleans in sets of 5. Finished with over a min to spare to try and spectacularly fail at a pull up…I’ll have them by 2024😅
I plan to take your recommendation on toes to bar fast singles and singles for the cleans. We did this workout a few weeks ago at my gym and I wasted so much time on T2B bc I don’t have great form for doing a lot of reps quickly/efficiently but have the strength to do strict. I started doing sets of 2 then singles in the second half and it went much faster than my first 25. Hoping with your tips I can finish the cleans and have time to attempt to get my first muscle up ever!
Ben ! Just got done here in Cleveland and I would like to let you know your tips on TTB helped me with my “open magic “ moment 4.5 years of CrossFit and I never did TTB , not sure I ever did even goofing around ,certainly not in any WOD . Your tip to lean back and look up clicked with me and I knocked out 47 TTB for a score of 107 for the 50-54 yr division. Not bad for a chunky old guy.
Wow, thank you for breaking the workout down for us! I feel more confident now. Are we really allowed to use boxes for the RMU? That helps a lot. Good luck, everybody - you've got this!
Question: the goal is to get that first RMU. The rower is what it is. The TTB will be singles or doubles for me. The WB is probably 3 descending sets starting at 20-12-8. Cleans are something I’m fairly good at. 30 cleans at 135 doesn’t take very long. Is it worth knocking out the last 5-10 reps in a big set to have more time for the RMU attempt or should the focus be conserving as much gas as possible in the tank but still getting to the RMU with 60-120s on the clock for a couple of really big efforts at that first successful RMU?
It is not about the damper setting, it is about the drag factor. All rowers are going to be different, that is a damper 7 on one rower is not the same as another rower.
I always row on 10. NOT because I find it easier, on the contrary, I find it to be harder and mentally more challenging. In the grand scheme of things, I'm never going to be a great CrossFit athlete, so does it really matter that I could end the workout with a few more reps if I set the damper to a lower setting?
Great tips! Thank you! But it gave me a little bit of unrealistic expectations 😂 I don’t think it’s an accurate statement that most people will get to the RMU portion with 1-2 minutes left. I think most people will be lucky to finish their cleans in the allotted time.
2023 CrossFit Open 23.1 Strategy & Tips: wodprep.com/blog/crossfit-open-23-1-strategy-tips/
Cheers for the tips Ben. I applied all that you recommended and got 11 MUs done (RX). Simply breathing twice between the cleans made a massive difference. Your tips are gold.
Nice, absolutely crushed it!
I love that you mentioned that tip on shaking out your fingers on the rower because I’ve been doing that for years. I am definitely going to take your advice on the wall ball rep scheme. For me I just want to get through the 30 cleans as fast as possible since there is little chance I get a muscle up and the tie breaker is the first to finish the cleans.
I finished the row @ 2:27 and went for sets of 5 on the T2B. That fell apart fast 😬 so I started doing sets of 2 for a while, then singles. I did 4 sets of 10 wall balls and I ended up finishing the cleans @ 13:22. I rested as long as I could and jumped up to the rings, but that wasn’t happening. I finished where I hoped I would, so I was happy with it. Thanks for the tips, and it was great to meet you at the WZA afterparty!
Thank you for the guide. 2 Things:
1. As I mentioned in a prior comment I did this recently and fell into the T2B trap. I did sets of 7 and then 5 at the end. I finished everything going into RMUs much faster .
2. My wife isn't so proficient yet at stringing them together . I suggested singles from your video and just be patient bc 50 feels like forever . She motored through the T2B and actually made it to the cleans.
So thank you for your tips!
Thank you for the tips. The fast singles T2B singles saved me 🙏🏻
Thanks for this video! I am training CrossFit for 1 year now and my yesterdays score was 154, Today I will repeat the training with your advices!
How about for the RX SCALED .Thanks
out of all the coaches that have put up strategies - yours is the best Ben!
ah thank you so much!
Another pure gold video! Thanks!
Descending rep scheme on the walls balls sounds like a winner. 23.1 - here I come.
I got 180 in 13:20 I think the singles on TTB was really smart kept my grip fresh and honestly didn’t lose much time that way
Glad to hear that tip worked out well for you!
Single cleans and max set of 5 on toes to bar. that's what I will try to follow:) Thanks for the video
Thanks Ben, this is so helpful, I am really appreciating your advice!
Thanks Ben! 162 reps Mens 55-59 RX
Crushed it!
Brilliant tips. Great idea on the clearing strokes on the wallballs and with the single Cleans.
Tried these today and saved me about 70 seconds in total. Although I am injured and have to scale some of these I am looking forward testing myself. Your various advise on RMU have given me my first RMU 8 months ago, now I am able to do between 16-20 RMU depending on the workout. Guys do follow his instructions they are solid and will get you in to the next level.
The only things I am scaling is the TTB as I hot back issues when kipping
so pleased to hear this, thanks for your comment ❤ Hope you recover from your injury soon
Thank you! Definitely went way too hard on the rower (excitement) and was done by the time I reached the cleans. Can't wait to try again with your advice.
You got this!
You've gotten yoked man!!!! Keep up the good gains👏 great to see your physical progess over the years
Thanks man! 💪
Thanks so much for the helpful info... going to try your tips tonight!
hope they helped!
Singles on toes to bar.
Got my very first FNL pullup, with a 10:22 tiebreaker
so awesome!
This is the best advice I’ve found for us average athletes.
glad to hear it!
85% at row and careful with grip, single t2b and descending reps for wall balls and single power cleans! Thanks for the tips!
hope they helped!
Great plan w 20, 12, 8 on the wall balls, and counting 2-3breaths per clean. Looking for suggestions on the scaled pullups
Thanks for the tips Ben!! Great video as usual. Especially the singles for the toes to bar! that is an excellent tip. I was finished with them in about the same time as others by going consistently with single reps and not taking quite long rests between sets. Only got 4 cleans in after the wall balls of h@ll :) but I'e never lifted a higher weight in cleans so still good.
this is so awesome to hear! Great work
I’m definitely going to take All advice…especially in reference to pacing my breathing and doing single reps 😎
Thanks for the advice Ben! I got 154 🏋️ time flies when you’re having fun/struggling with wallballs! Great advice for the row, did singles for TTB and didn’t loose too much time compared with everyone else. Cleans were tough to even get the 4 reps that I got (and I wanted to at least try a RMU). Lovin’ your work 👍
Sounds like you did a great job!
@@WODprep I did 23.1 again last night as I had a comms breakdown between me and the affiliate and I got 2 extra reps. Watching the video: I could’ve taken less breaks, & I need to get my TTB linked up for the future! You’re doing a great job 💪
Great tips, very reassuring! I love most of this workout but I hate toes to bar so bad!!
-> Doing a cleaning stroke on the wallballs is something I haven't thought much about so far, I'll definitely be doing that.
-> My HUGE goals is to make it to the rings and get a single rep. In my box on a good day in a WOD where I'm not totally trashed, I can get slow-and-steady-multiple singles from a box ... assuming I make it ontime, I'll be so freaking tired!!
Anyway, We'll see how it goes - I'll post results later.
175. The cleans were way harder than expected, the t2b were easier - all singles with a low bar, standing start behind the bar, swing and kick.
I'm disappointed, cause I really wanted to do a muscle up.
it's a tough workout for sure!
@@WODprep I am soooo tempted to take another shot Monday. I could definitely be more disciplined about breaking up the t2bs and wbs, and I could use my grips (that i accidentally left at home) instead of the receiver gloves I grabbed. Might even try wearing lifting shoes...
OTHO, am I REALLY gonna win enough time for a serious stab at a MU? And is another 100% smart for a 50-year-boey? Ugh.
Love your videos keep up the awesome job its appreciated so much.
I wonder if you have tried to consider the adaptive athletes? Like upper or lower extremity deficits and the multi extremity/neuromuscular deficits. thanks for your tips though cause they are helpful, especially the strategy tips 🙌 and I’m hemiplegic. your advice helped last year for my first Friday night lights ❤
I was planning to do four sets of 10 for the Wall Balls because I know I can knock off a set of 10 consistently but I think now I'll try to come up with a descending rep scheme in order to get the WBs done in three sets instead of four.
I’m thinking of doing 12/11/9/8 personally
15, 10, 8, 7
Great insight... I need to get two MU, and will be using the drop-in method. I'll let you know...
how did it go??
@@WODprep Crushed it... had three minutes plus to spare but could not get a MU. I have 12 months to get those down before I hit 60+ category.
Great tips on strategy. I would have probably gone for big sets on the wall balls thinking I would make up time.
Mayhem programmed this 2 weeks ago . I fell into the T2B trap. I'll be doing the smaller sets you suggested
Awesome tips man! Love your change. Thank you!
Thanks buddy
Just thought I’d share my experience doing it scaled - took it slow on the rower, think I was the last to get off it 😅 shook out my hands as I rowed too, did the knee raises in sets of 10, broke up wall balls 20-12-8 and did cleans in sets of 5. Finished with over a min to spare to try and spectacularly fail at a pull up…I’ll have them by 2024😅
Thanks for sharing!! Sounds like you paced it well!
I plan to take your recommendation on toes to bar fast singles and singles for the cleans. We did this workout a few weeks ago at my gym and I wasted so much time on T2B bc I don’t have great form for doing a lot of reps quickly/efficiently but have the strength to do strict. I started doing sets of 2 then singles in the second half and it went much faster than my first 25. Hoping with your tips I can finish the cleans and have time to attempt to get my first muscle up ever!
how did it go??
I’m going to do the descending WB
Great tips, Ben! Hopefully I can beat my number from 14.4…
Ben ! Just got done here in Cleveland and I would like to let you know your tips on TTB helped me with my “open magic “ moment
4.5 years of CrossFit and I never did TTB , not sure I ever did even goofing around ,certainly not in any WOD . Your tip to lean back and look up clicked with me and I knocked out 47 TTB for a score of 107 for the 50-54 yr division. Not bad for a chunky old guy.
This is so awesome to hear! You crushed it!
Wow, thank you for breaking the workout down for us! I feel more confident now. Are we really allowed to use boxes for the RMU? That helps a lot. Good luck, everybody - you've got this!
No. The RMUs must be done with no assistance. He’s just giving you tips on how to get a RMU.
@@einsteinboricua Roger! I managed one in my 2,5 minute window ☠️ Oh well, still satisfied. Kind of.
Any tips on how much time to spend between sets of 5 on the T2B (coming from an RX athlete who wants to get to the MUs).
First
Also good tip on the grip!
Question: the goal is to get that first RMU. The rower is what it is. The TTB will be singles or doubles for me. The WB is probably 3 descending sets starting at 20-12-8. Cleans are something I’m fairly good at. 30 cleans at 135 doesn’t take very long. Is it worth knocking out the last 5-10 reps in a big set to have more time for the RMU attempt or should the focus be conserving as much gas as possible in the tank but still getting to the RMU with 60-120s on the clock for a couple of really big efforts at that first successful RMU?
Yeah I would take it easier to make sure you're not too gassed to make any attempts! It's hard to recover once you've gone too far. Did you try it?
This (too old to be a) rookie thanks you. (And now for the dumb question) Is it better to do -say- 3 of the exercises at RX or all at scaled?
You could start off Rx for the higher score and then when you can't do anymore, switch to scaled just to get a good workout in!
Singles for ttb!! Ok!
If I make it to the cleans, I'm definitely gettinng stuck there 🙃
Just do what you can! In a year or two this weight will be easy for you!
If the cleans will be the end of our workout because we don’t have muscle ups would you still recommend the small sets of 5 for toes to bar?
Depends how good your TTB are but yes, I would. You've still got a chink of work to do with the cleans and wall balls so don't gas out too soon!
Single TTB here I come 😂❤
It is not about the damper setting, it is about the drag factor. All rowers are going to be different, that is a damper 7 on one rower is not the same as another rower.
You guys need to publish these earlier since I do my workout at the 6 AM Roosters class LOL.
This was published before 6am for sure! We work all night Thursday until it's up!
@@WODprep I appreciate that, I'll be up extra early this Friday!
I did the scaled division and got to 191 reps (11 reps into the pullups)
Edit: my first open and after five months of CrossFit
crushed it!
The biggest takeaway for me is taking it “slow” and consistent! This is not a sprint.
I always row on 10. NOT because I find it easier, on the contrary, I find it to be harder and mentally more challenging. In the grand scheme of things, I'm never going to be a great CrossFit athlete, so does it really matter that I could end the workout with a few more reps if I set the damper to a lower setting?
hey, if it works for you! 🙌
Great tips! Thank you! But it gave me a little bit of unrealistic expectations 😂 I don’t think it’s an accurate statement that most people will get to the RMU portion with 1-2 minutes left. I think most people will be lucky to finish their cleans in the allotted time.
Agreed!
Fair comment! It's a wide spectrum!
are RMU easier than BMU?
Personally I find BMU so much easier. It depends on the individual.
Bmu easier than Rmu
Those cleans are going to kill me. It's almost my weight 100lb. And you said we can't do hang power clean. 😩
Just do what you can! and be proud of your efforts. In a couple years time this weight is going to feel easy for you.
Useful 💡tips. You're the crossfit 🦊 fox. 💪👻
I think I'll go a little slower on the rower after watching this
13 minute row and a few TTB 😅
nice work!
tip #1: load your bar properly!
😂 how could I forget this...