The Open 25.1 is LIVE!
Maximizing Performance in CrossFit Open 25.1: Warm-Up & Prep for Success
The CrossFit Open 25.1 workout is a tough one, challenging athletes to complete as many rounds and reps as possible in 15 minutes. Whether you’re a seasoned CrossFit veteran or someone just stepping into the Open for the first time, proper prep and primers are key to not only performing well BUT also staying injury-free throughout the grueling workout.
The 25.1 workout features the following:
3 lateral burpees over the DB
3 DB hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
The intensity of this workout requires a focus on mobility, stability, and activation of key muscle groups about the t-spine, shoulder, hip, knee, and ankle.
At Tri Star Strength x Rehab, we want to make sure you're ready for every component of this workout. Here's how you can PRIME your body for success.
1. Thoracic Spine Mobility
A good range of motion in the thoracic spine (mid-back) is essential for overhead movements like the DB hang clean-to-overhead and the walking lunge. If your thoracic spine is stiff, it can lead to poor positioning, especially during the hang clean-to-overhead, where a fluid, upright posture is crucial.
Warm-Up Drill: Plate Pullover (click name of exercise for video demo!)
How-to: Start with back on bench, right below shoulder blades with 10-25lb plate at chest. Inhale, arch your back, and look up, then exhale, round your spine and bring your chin toward your chest as you bring the plate back to starting position, focus on keeping elbows tight. Repeat for 2-3 rounds of 6-8 reps with 3-5 second lowering.
This dynamic movement increases the flexibility of your thoracic spine, improves posture, and warms up the muscles that support the upper back.
2. Shoulder and Rotator Cuff Activation
The dumbbell hang clean-to-overhead involves significant shoulder engagement. You want to make sure your shoulders are not only mobile but stable, especially with the added load of the dumbbell.
Warm-Up Drill: Kettlebell Press to Windmill
How-to: Using a light kettlebell, clean to shoulder with ball of bell on forearm. Then, press overhead and push hips back to start the hinge. Keep palm to you and then rotate hand to where pinky faces away from you as you rotate. Try not to sink into one hip but stay centered. Shoot for 2-3 rounds of 6-8 reps per side.
This exercise activates the rotator cuff and stabilizing muscles around the shoulder joint, preparing you for the dynamic overhead movement.
3. Hip Mobility and Activation
The lateral burpees over the dumbbell and walking lunges demand strong hip mobility and proper positioning. Tight hips can result in inefficient movement patterns, leading to unnecessary strain on your lower back or knees.
Warm-Up Drill: Banded Couch Stretch
How-to: Start in a kneeling lunge position with one knee on the ground. Squeeze you down leg glute the ENTIRE movement, drive your hips forward to stretch the hip flexor of the rear leg. With your arms overhead, reach toward the ceiling, opening up the chest. Go for 2-3 rounds of 10-15 lateral overhead reaches then 10-15 rotations across body and switch sides.
This stretch improves hip flexor mobility and engages the core, helping stabilize the pelvis during the walking lunges and burpees.
4. Gastroc-Soleus Complex Activation for Jumping
The lateral burpees over the dumbbell require significant jumping power and ankle stability. Without proper activation of your calves and lower legs, you may struggle with these explosive movements.
Warm-Up Drill: Reverse Banded Pogos
How-to: Stand with your feet hip-width apart. Keeping your legs straight, jump slightly off the ground using the balls of your feet. Focus on landing softly but QUiCKLY and using the calves to push off the ground. Think about pulling toes up coming off the ground. Perform for 2-3 rounds of 30 seconds.
This drill helps to activate the calves and improve the springiness of your ankles, ensuring you're ready for the explosive movement in the burpees.
5. Full Body Activation with Dynamic Movements
For the whole body to work together during the workout, activating every muscle group is key. A dynamic warm-up that incorporates full-body movements will ensure you're primed for the demands of 25.1.
Warm-Up Drill: Floating Heel Front Rack Split Squat
How-to: Take a step forward into a lunge with ball of foot on a plate, and as you lower your back knee, twist your torso toward the leg in front of you. This motion engages the hips, thoracic spine, shoulders, foot, ankle, and core. Perform for 2-3 rounds of 6-8 reps per leg with 3 second lowering.
This drill works on your mobility and strengthens the muscles involved in lunges while improving rotational mobility.
Final Tips for the Open 25.1
Pacing is key: The workout is 15 minutes long, so make sure to pace yourself early on. Don’t come out the gates too HOT. Try to find a rhythm that you can sustain throughout, especially with the added complexity of the rep increases every round. Starting off fast but fizzling out early won’t get you the time you want.
Stay focused on form: The goal is to complete as many rounds as possible, but don’t sacrifice form for speed. Focus on smooth, controlled movements to prevent injury.
Proper recovery: After completing the workout, take time to cool down with some light stretching and foam rolling to help with recovery, especially in the shoulders, hips, and calves.
At Tri Star Strength x Rehab, we believe in not just helping athletes perform better, but also in keeping them healthy for the long run. Incorporating these warm-up and primer exercises will ensure you're prepared for the CrossFit Open 25.1 workout, and give you the best chance for success.
If you have any questions or need individualized advice, don't hesitate to reach out to us. We’re here to help you perform at your best!
Stay Strong My Friends,
-Josh Davis PT, DPT, CSCS, Owner
Overhead Overhaul.
It all begins with an idea.
Overhead Mobility Blog for CrossFit Open: Reduce Injury Risk and Maximize Performance
Welcome to our comprehensive guide to improving overhead mobility for the CrossFit Open! Whether you're a seasoned athlete or new to the sport, optimizing your overhead mobility is crucial for both injury prevention and performance enhancement. In this blog, we'll explore the importance of overhead mobility in CrossFit, common limitations, effective mobility drills, and practical tips to integrate into your training routine.
Importance of Overhead Mobility in CrossFit
In CrossFit, various movements such as overhead presses, snatches, thrusters, and handstand push-ups require excellent overhead mobility. Limited mobility in the shoulders, thoracic spine, and wrists can not only hinder your performance but also increase the risk of injuries, such as shoulder impingement, rotator cuff strains, and wrist strains.
Common Limitations
Before diving into the mobility drills, let's identify some common limitations that may affect your overhead mobility:
Tight Shoulders (internal rotation): Restricted shoulder mobility is often caused by tightness in the muscles surrounding the shoulder joint, including the deltoids, pectoralis major/minor, and rotator cuff muscles.
Thoracic Spine Stiffness: Limited thoracic spine mobility can restrict your ability to achieve proper overhead positioning, leading to compensations in other areas such as the lower back and shoulders.
Poor Scapular Muscle and Rotator Cuff Strength: Can lead to poor or incomplete mechanics and shoulder impingement (pain in front of the shoulder) due to moving in these patterns often without the proper form.
Effective Mobility Drills
***click on name of exercise for video demonstration***
2-4 Rounds of Each:
1. A Frame Toe Touches
Start in plank position.
Keeping your arms straight, push hand forward and butt up.
Touch opposite toe with some rotation.
Perform 6-8 reps per side.
2. Child’s Pose x Thread the Needle
Start in “all fours position.”
Walk hands forward, then sit back on heels, then walk hands to each side x3 reps.
Reach hand under ribs then rotate away x5 reps.
Perform for 3-5 reps per side.
3. Lat/Internal Rotation Inhibition
Anchor a heavy band at forehead level on rig.
Place arm inside band and hand resting on band (like video).
Drive elbow forward and squeeze lat for x10 sec, let band win by allowing elbow to travel overhead.
Perform for 3 reps of 10 sec holds.
4. Ring/TRX Face Pulls
Stand upright while holding rings, lean back with body inline and hands out front.
Reach forward, then retract shoulder blades prior to pulling hand to ears.
Hold for 2 seconds at top, perform 6-8 reps.
Practical Tips for Training
Consistency is Key: Incorporate mobility drills into your warm-up routine before every CrossFit session to gradually improve your overhead mobility over time.
Listen to Your Body: Pay attention to any discomfort or pain during mobility drills. If you experience sharp pain, stop the exercise immediately and consult with a healthcare professional.
Address Mobility Restrictions: Work with a coach or mobility specialist to identify specific mobility restrictions and develop a targeted mobility program tailored to your needs.
Recovery and Maintenance: Implement recovery strategies such as foam rolling, stretching, and massage therapy to prevent muscle tightness and maintain optimal mobility.
Conclusion
Optimizing overhead mobility is essential for CrossFit athletes to reduce the risk of injury and maximize performance during the CrossFit Open and beyond. By incorporating effective mobility drills and practical training tips into your routine, you can enhance your mobility, movement quality, and overall athletic performance. Remember to prioritize consistency, listen to your body, and seek professional guidance when needed to achieve your mobility goals.
Stay mobile, stay strong, and crush your CrossFit goals!
Here is an example workout:
Start a timer for 9 minutes.
- EMOM style (every minute is one exercise then straight to the next for the following minute and so on.)
- Minute 1: x10-12/arm for Cpt Morgan Pull Aparts
- Minute 2: x6-12 reps/arm reps for Single DB Arm Row
- Minute 3: x6-12 reps/arm for Half Kneeling Overhead Press
*Repeat for 9 total minute or 3 rounds without rest between!
Check Out this video from our podcast with CrossFit Arcane on ways to STAY ACTIVE!
Not only will these activities help you stay active, but they will also create lasting memories with your loved ones. Plus, exercising together can provide motivation and accountability for everyone involved.
Stay Strong My Friends! 👊
-Josh