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Guía Rápida de 2 minutos para Atacar el OPEN WOD 17.1

Crossfit


Si te quieres poner en plan competitivo en el Open WOD 17.1, entonces tienes que aceptar que se va a poner horriblemente duro, muy rápido. Puedes ir a ritmo lento, pero no demasiado, porque con un Time Cap de 20 minutos y con 150 dumbbell snatches y 75 burpees box jump overs por delante, si no te mueves, no vas a acabar.

Aquí van nuestros consejos para abordar el 17.1 este fin de semana.

Busca un ritmo que puedas mantener

Es uno de esos WODs que parecen simples, pero son matadores si vas a tope. Si te revientas en la primera ronda de burpees box jump overs y ya te quedas sin hombros ni pulmones, cuando empieces tus 20 y tus 30 snatches, entonces te vas a quedar estancado.

En vez de eso, busca un ritmo que te permita moverte de forma constante y te permita avanzar, pero también siendo capaz de mantener tu respiración. La respiración es la clave. Sea lo que sea que te quede al final, gástalo.

Open season!! #crossfit #crossfitakureyri #open2017 #17point1

Una publicación compartida de Crossfit Akureyri (@crossfitak) el

En los burpees box jump overs intenta seguir un ritmo constante durante el mayor tiempo posible. No dejes que se te escapen. Si has visto a Sam Briggs (tiempo 10:14) hacer sus burpees, se levanta y salta directamente al cajón. Si puedes hacer eso, hazlo, te va a ahorrar tiempo. Si no, da un paso y entonces salta.

Mantente agachado en el cajón

#17point1 going down

Una publicación compartida de Jack Ward (@jckwrd) el



No necesitas extenderte en lo alto del cajón, así que quédate agachado, ahorra tiempo y guarda tus piernas.

Guía para afrontar el Open WOD 17.1 velites

Conserva tus hombros

#17point1 #crossfit ??

Una publicación compartida de Oren Dego (@orendego) el



Salta al cajón lo antes posible y minimiza el press que hagas en los burpees.

Manos rápidas en los snatches



Las mancuernas son suficientemente ligeras para no andar tirándolas por ahí porque no puedes con ellas. Controla la bajada, y ten la otra mano preparada para coger la mancuerna.

Ser consistente te va a ayudar en el snatch

Final 30 seconds of #17point1 ⏰?? First week of the 2017 #crossfitopen done ✅

Una publicación compartida de Belinda Clarke (@belc5775) el



Cuando hagas 30, 40, 50 dumbbell snatches, arrancar las mancuernas del suelo y ser chapucero no va a dar resultado. Te vas a destrozar el agarre, los hombros, los pulmones, y no vas a ganar nada. Muévete bien, de forma consistente y trata de mantener tu respiración bajo control.

Ponte cinta en los pulgares



No deberíamos ni decirlo, pero ponte cinta en los pulgares, protégelos de las mancuernas.

Buena suerte. Pásatelo bien. Compra tu Velites Fire 2.0 ahora, y prepárate para lo que esté por llegar. 15% de descuento en todo, sólo esta semana.



Guía rápida para abordar el Open WOD 17.1 Velites
Alfonso Prim

Written by Alfonso Prim

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