We’re two weeks into the 2016 CrossFit Open and already CrossFit HQ and Dave Castro have blown the minds of athletes worldwide with some surprising twists to the workouts.
In 16.1, we saw bar overhead walking lunges, a new-to-the-Open movement that presented an unexpected challenge for competing athletes.
Then, in 16.2 we saw a ladder workout with opportunities to extend the time. And while the ascending ladder or time extension formats aren’t anything new for the Open, nor were heavy lifts — we saw a one rep max clean and jerk last year, and heavy deadlifts the year before — this was the first time we’ve seen squat cleans for reps in the 300/200 pound range.
Competing in the Open definitely means stepping up your workouts to a whole new level, which has all of us at FitnessHQ throwing out suggestions on what movements we haven’t traditionally seen in the Open, but we would love to see thrown in this year.
Here’s our wish list.
Assault Bike for Calories
Down at Wodapalooza in Miami this year, athletes attacked the Assault AirBike during a fast and furious WOD that left many of them wishing they had never met the apparatus. We loved the action so much, we want in on it in the Open this year.
Games veteran Lucas Parker speculated that we might see them in the Open this year for our article on the workout predictions, and we really hope he’s right. With a number of really challenging gymnastics movements traditionally making an appearance, we think they would be a great one to add to the mix to really let the well-rounded athletes shine.
Back in 2013, Crossfit HQ released a few videos of top athletes taking their jump rope skills up a notch and stringing together reps of triple unders. It was impressive, and since then, whether they talk about it or not, Regional and Games hopefuls have been practicing the movement just in case it shows its face. We think this should be the year that Castro should feel a little froggy and make the jump to the triple.
Kettlebell swings are a staple in so many WODs. They are a cardiovascular challenge, fatigue every muscle in the entire body, and have an easy to spot movement standard that would make them a great addition to an Open workout. Add in something fancy like an extra heavy bell before overheading some weight, and that could result in quite a show.
Bar Muscle Ups
We’ve seen muscle ups on the rings as a standard movement in the Open over the years, and we’ve seen bar muscle ups in a number of Regional competitions and in the Games, but have yet to see them in the Open. We think that, much like when we saw legless rope climbs rear their ugly head and leave some top athletes unable to complete the Games workout two years ago, bar muscle ups might be a fun spin on a movement we expect to see.
Okay readers, what did we miss? What are you hoping to see pop up this year that we haven’t seen in the past? Any movements you’re desperate NOT to see in the Open?