Close

Agárrate bien en el Open WOD 17.2

Crossfit


El Open WOD 17.2 trata sobre saber qué movimientos se te dan mejor, jugar con eso, y salvar tu agarre. Aquí van nuestros consejos para sacar el máximo partido del Open WOD 17.2.

17.2 STIMULUS: Grip☠️ ✅The name of this game is smartly managing breaks and transitions. You may have to break sets of everything up earlier than you think! – LUNGES: ✅Full grip on handles does not = death grip. Use a modified front rack: elbows up, handles “resting” in your palms & rear heads of the dumbbells sitting on your shoulders (vs. holding them out in front of you!) ✅If needed, put these down at the turn around for quick grip relief. I did not but the ladies tonight did and they did much better than me! – TOES TO BAR: ✅Break them up earlier than you think you need to. Use short breaks and hop back up on the bar. Quick doubles or singles on these are often faster than larger sets with longer rests. – CLEANS: ✅Remember, do not drop after the 8th and final rep and then have to re-clean the dumbbells to get going on the lunges! – BAR MUSCLE-UPS: ✅Whatever sets you are normally confident with, subtract at least 1-2 reps from that to avoid going to failure. I failed 2 or 3 muscle-up reps; had I broken them into smaller sets from the outset, I likely would have gotten though them all. ✅Do not get discouraged if you do not have a bar muscle up! Get through toes-to-bar rounds and use the remaining time and #OpenMagic ✨to try to get one! – RESTS AND TRANSITIONS: ✅Take enough of a break to successfully tackle the next set BUT do not let the time get away from you. Try using a little ritual; e.g. 3 big breaths, a short walk, clap your hands a few times, etc. to set a deliberate rest period and stick to it. ✅Use transitions wisely (shake hands out, breath, etc.) but again, try not to let them get too long. Always get on the next movement a little sooner than you want to! – MOST IMPORTANT: ✅Have fun, enjoy the community around you, and give everything you’ve got! – If you have questions, tag me in a comment and I will do my best to answer #xoxo Good Luck!? – Full tips at journal.crossfit.com @crossfit @crossfittraining @crossfitgames #2017CrossFitOpen #17point2 – ?: @dtcflo2

Una publicación compartida de Nicole Carroll (@nicole.carroll) el


Agarre suave en los lunges

Los lunges no son suficientemente pesados para la mayoría de la gente como para que sean un factor limitante. Están ahí para poner espacio entre los otros movimientos. En este WOD lo vas a hacer mejor o peor dependiendo de cómo gestiones los toes to bar y los muscle-ups.



Cuando estés haciendo los lunges con las mancuernas, apoya la parte trasera de estas en tus hombros, y no la agarres muy fuerte. Si puedes, mantén un agarre relajado, y muévete rápido para minimizar el tiempo que pases en tensión. Después de pasar los 25ft , puedes o dejar la mancuerna en el suelo, o relajar un poco tu agarre antes de volver a empezar.

Usa el swing, métete debajo en el dumbbell clean

Da gracias de que no sea un squat clean, y usa el impulso del swing para meterte debajo de las mancuernas. No las levantes más de lo necesario, porque necesitas guardar tu agarre y tu potencia para el rack.

Recuerda que sólo necesitas tocar el suelo con una de las cabezas de las mancuernas.

open wod 17.2 - sonia alves

Divide los toes to bar pronto

Si sabes que hacer los 16 toes to bar seguidos va a acabar con tu agarre, entonces divídelos en 2 sets de 8, o haz 10 y 6.

El tiempo que pierdas bajándote de la barra, lo ganarás en consistencia.

Caderas altas en los bar muscle-ups

Un buen consejo para los bar muscle ups, es imaginarte que tiras de tu ombligo hacia la barra. Una vez estés suficientemente alto, la clave es zambullir tu cabeza por encima de la barra, como si hicieras un sit up pero de la forma más agresiva posible.

Mira este tutorial de CrossFit sobre bar muscle-ups para más información.


Puntos clave para el 17.2

● Aprovecha y dale duro a tus puntos fuertes para tener más tiempo para tus movimientos más débiles.
● No agarres las mancuernas muy fuerte en los lunges.
● Mantén la mancuerna bien arriba en los hombros.
● Métete debajo de la mancuerna en el clean lo más rápido posible.
● Tira fuerte, sé paciente y luego agresivo en los muscle ups.

comba 2.0 - open wod 17.2
Graeme Keeton

Written by Graeme Keeton

Graeme es un copywriter de Reino Unido. Graeme desarrolla textos para nuestros perfiles sociales y newsletters, además de artículos sobre CrossFit en Europa y USA.

[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[^;]
[^;]
['on' + event]
['on' + event]
['on' + event]
['on' + event]
[?&]
[?&]
[^&#]
[^&#]
[(d+)]
[(d+)]
[i]
[i]
[i]
[i]
[results[1]]
[results[1]]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[+_a-z0-9-'&=]
[+_a-z0-9-'&=]
[+_a-z0-9-']
[+_a-z0-9-']
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z]
[a-z]
[i]
[i]
[el.name]
[el.name]
[i]
[i]
[i]
[i]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[^;]
[^;]
['on' + event]
['on' + event]
['on' + event]
['on' + event]
[?&]
[?&]
[^&#]
[^&#]
[(d+)]
[(d+)]
[i]
[i]
[i]
[i]
[results[1]]
[results[1]]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[+_a-z0-9-'&=]
[+_a-z0-9-'&=]
[+_a-z0-9-']
[+_a-z0-9-']
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z]
[a-z]
[i]
[i]
[el.name]
[el.name]
[i]
[i]
[i]
[i]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[^;]
[^;]
['on' + event]
['on' + event]
['on' + event]
['on' + event]
[?&]
[?&]
[^&#]
[^&#]
[(d+)]
[(d+)]
[i]
[i]
[i]
[i]
[results[1]]
[results[1]]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[+_a-z0-9-'&=]
[+_a-z0-9-'&=]
[+_a-z0-9-']
[+_a-z0-9-']
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z]
[a-z]
[i]
[i]
[el.name]
[el.name]
[i]
[i]
[i]
[i]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[i]
[i]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[^;]
[^;]
['on' + event]
['on' + event]
['on' + event]
['on' + event]
[?&]
[?&]
[^&#]
[^&#]
[(d+)]
[(d+)]
[i]
[i]
[i]
[i]
[results[1]]
[results[1]]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[+_a-z0-9-'&=]
[+_a-z0-9-'&=]
[+_a-z0-9-']
[+_a-z0-9-']
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z]
[a-z]
[i]
[i]
[el.name]
[el.name]
[i]
[i]
[i]
[i]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]
[^;]
[^;]
['on' + event]
['on' + event]
['on' + event]
['on' + event]
[?&]
[?&]
[^&#]
[^&#]
[(d+)]
[(d+)]
[i]
[i]
[i]
[i]
[results[1]]
[results[1]]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[elem.name]
[elem.name]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[i]
[+_a-z0-9-'&=]
[+_a-z0-9-'&=]
[+_a-z0-9-']
[+_a-z0-9-']
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z0-9-]
[a-z]
[a-z]
[i]
[i]
[el.name]
[el.name]
[i]
[i]
[i]
[i]
[id^="_form"]
[id^="_form"]
[id$="_submit"]
[id$="_submit"]

Send this to a friend