Finally we are there: whether you have already tried it or are still looking for the courage to return to the box, we have arrived at the classic time of the Open. Last Thursday officially opened new season of CrossFit® with the announcement of 1 ° WOD of the Open, the 20.1, giving way to the long road that will lead us to 2020 Games.
Index
TIPS & STRATEGY
A challenging training at the beginning, of which we have explored the pitfalls and secrets with the Tips & Strategy video on our YouTub channelis. It is not a fast WOD and if you click on the video below, we will explain why, in addition to how to prepare yourself as best as possible from the heating (keeping in mind also your ceilings) and give you some advice on how to approach it without underestimating it.
THE WOD
10 Rounds for Time
8 Ground-to-Overheads (43 / 30 kg)
10 Bar Facing Burpees
Time Cap: 15 minutes.
La presentation of the 20.1 with His majesty Rich Froning e Scott Panchik he set fire to the powders: the two closed in a little less than 10 'and presented us with a WOD perhaps not pyrotechnic but immediately very convincing. Not only the appearance of physical preparation, as always, but we start with a workout that puts the strategy and attitude in first place. The WOD provides 10 repetitioni 8 Ground-to-Overheads (43 kg for men, 30 for women) more 10 Burpees front barbell; all to be completed within 15 minutes.
THE TIPS OF THE MILE
If our advice isn't enough, analyze this WOD with us too Stefano Migliorini. Who better than a veteran? CrossFit® Games 2019 can tell us in what spirit and what tactics we are faced with at the beginning of the Open.
You showed us to the Battaglia Di Milano that at the end of the Open you would have operated on, so let's start from the obligatory question: in view of the Open how did you prepare yourself considering the conditions of your shoulder?
Obviously this year I have to face the Open aware of the fact that the shoulder is not in place. But like last year, I always have to be aware of my condition of what I do. And it is something that has influenced the preparation, which has been targeted as for the Games. I will do all I can, one trial after another, trying to give the best of myself.
Last year you met the qualification goal, this year do you feel the pressure of having to succeed again?
This year I don't have any kind of people except to give the best of me, trying to keep my shoulder, and with the knowledge that I have to operate as soon as the Open ends to be able to fix this problem. The goal is therefore: to try to do the maximum in every single trial, nothing more.
How will you deal with this WOD?
The first WN of the 2020 is interesting. The goal I will try to achieve is to remain constant for all rounds, from the first to the last, eventually trying to accelerate eventually. Taking great care that the opposite does not happen, so start too fast and then slow down.
What are the biggest difficulties in this WOD?
The biggest difficulty is trying to keep your goal: the pacing efficiency of every single round. Burpees are a simple exercise and can be performed at high or low intensity. We need to get the right step right from the first round to remain constant and eventually accelerate, if you feel it.
Is it a WOD that you like or is it a bit of a climb?
Sono tutti esercizi semplici e non mettono alla prova la mia spalla, nonostante ci siano degli Snatch; essendo il peso leggero riesco a gestirli molto bene. I Burpees mi piacciono quindi sono contento, è un workout solo di pacing e di cuore e quindi devi dar tutto solo in questi due movimenti.
Whatever happens there is plans to intervene on the shoulder: is there a fear that it will not come back as efficient as before?
No, there is no kind of fear in this regard. Indeed I am sure that when I finally go to do the operation, then it will come back as before, if not stronger.
How do you deal with being in any case one of the CrossFit® reference points in Italy?
I don't face it [laughs]. Let me explain: I'm glad that maybe people consider me a point of reference, I'm glad. But I simply think of doing what I can, I give my best in every single trial and try to face the difficulties by reacting as quickly and as best as possible.
Meanwhile, someone is already projected to WOD 20.2 that you will be able to find out immediately Friday morning remaining tuned to ours Facebook page ..