25.3…The Final Boss.
Optimizing CrossFit Open 25.3 with Targeted Lat Activation and Overhead Stability at Tri Star Strength x Rehab
The CrossFit Open 25.3 workout is a total-body challenge, requiring strength, endurance, and technique across a range of movements. As you prepare to tackle the combination of wall walks, rowing, deadlifts, cleans, and snatches, focusing on lat activation and overhead stability will give you a significant edge, especially when dealing with the high volume of these dynamic movements.
At Tri Star Strength x Rehab, we want to help you optimize your performance with specific pre-workout drills designed to target the muscles that will help you move better, lift more efficiently, and maintain stability throughout the workout. Let’s dive into how focusing on lat activation and overhead stability will elevate your performance on CrossFit Open 25.3.
1. Lat Activation for Deadlifts: Band-Resisted Deadlift Primers
Deadlifts are a fundamental movement in CrossFit Open 25.3, requiring strong posterior chain engagement, especially through the lats, glutes, and hamstrings. Engaging your lats properly in the deadlift setup is critical to maintaining a neutral spine and avoiding lower back strain.
Why Lat Activation Matters:
Lat activation plays a key role in keeping the bar close to your body and maintaining posture. By engaging the lats, you'll help ensure that your shoulders stay in a strong position, preventing excessive rounding or overextension, and allowing your hips and glutes to drive the movement.
Banded Deadlift Primers:
One of the best ways to activate the lats for the deadlift is by using a banded deadlift primer. Here’s how to do it:
Setup: Secure a resistance band to a low anchor point in front of you (like a rack or pull-up bar). Step into the band so it’s placed around your hips and hold the band with both hands.
Movement: Perform a deadlift motion, focusing on pulling the band back towards you as you hinge at your hips and drive through your glutes and hamstrings. The resistance will force your lats to engage and maintain stability through the posterior chain.
Focus Points: Keep your back straight and think about driving your shoulders down and back as you lift, emphasizing the lat engagement.
Perform 3-4 sets of 8-10 reps before your main workout to activate the lats and improve your deadlift posture.
2. Overhead Stability Work for Clean, Snatch, and Wall Walks
Overhead stability is critical for the clean, snatch, and wall walks, where shoulder control and core stability are paramount. Improving your ability to lock out and stabilize overhead positions will give you more control during these movements and ensure you're not compromising form, especially when fatigue sets in.
Crossover Symmetry Circuit:
One of the best tools for improving overhead stability is the Crossover Symmetry system, which helps strengthen the rotator cuff muscles, enhance shoulder stability, and improve scapular control.
Crossover Symmetry Circuit for Overhead Stability:
External Rotations (Band Resisted): Focus on strengthening the muscles around the rotator cuff and the scapula with controlled external rotations to improve the stability needed during cleans, snatches, and wall walks.
Scap Push-Ups: Incorporate scapular push-ups to activate the serratus anterior, which is crucial for stable shoulder positioning during the overhead press and wall walks.
Face Pulls: These will help improve the posterior shoulder stability necessary to prevent shoulder impingement and maintain shoulder health throughout these dynamic movements.
Perform a Crossover Symmetry Circuit as part of your warm-up, completing 3-4 rounds with moderate resistance to activate and stabilize your shoulders.
Bottoms-Up Kettlebell Overhead Press:
The Bottoms-Up Kettlebell Overhead Press is an excellent drill for improving overhead stability in both the snatch and clean. By forcing you to stabilize the kettlebell in an unstable position, you’ll engage your entire shoulder and core, creating a solid foundation for better performance in overhead lifts.
How to Do It:
Setup: Hold a kettlebell by the handle with the bell facing upwards (the bottom of the kettlebell should be facing the ceiling).
Pressing Motion: From a standing position, press the kettlebell overhead, making sure to fully extend your arm. Focus on keeping the kettlebell balanced and stable, which forces you to engage your lats, deltoids, and core for the entire press.
Focus Points: Keep your core tight and avoid letting the kettlebell wobble or tilt. The unstable nature of the kettlebell will naturally activate your stabilizing muscles, especially through the shoulders and upper back.
Perform 3 sets of 5 reps per arm, focusing on controlled motion and perfect stability overhead.
3. Frame Toe Touches for Shoulder and Core Mobility:
One of the most overlooked aspects of overhead stability is core and shoulder mobility. The A Frame Toe Touch is a simple but effective drill that targets both of these areas, improving your ability to hold overhead positions while maintaining balance and control.
How to Do A Frame Toe Touches:
Setup: Begin in a standing position with your feet a bit wider than shoulder-width apart. Press your arms overhead, reaching towards the ceiling.
Movement: From this position, bend at the hips and reach for your toes while maintaining a long, straight body line. The key here is to stretch and activate your hamstrings while also keeping your core engaged to support the overhead position.
Focus Points: Ensure that as you bend forward, you don’t let your back round. Instead, keep your chest lifted, and think about lengthening through the hips while engaging your core for stability.
Perform 3 sets of 10 reps, holding each toe touch for a brief second to feel the stretch in the hamstrings and engage the core.
4. Additional Tips for the CrossFit Open 25.3 Workout:
Maintain Core Tension: Whether you’re deadlifting, rowing, or performing wall walks, maintaining core tension will help you maintain stability and protect your lower back. Incorporate core activation drills like planks or deadbugs into your warm-up.
Controlled Breathing: For a workout like 25.3, pacing and controlled breathing are essential. Practice diaphragmatic breathing to ensure that you're staying calm and collected through the intensity of the workout.
Final Thoughts:
The CrossFit Open 25.3 workout is a beast, but by targeting lat activation and improving overhead stability, you'll be able to perform the movements more efficiently, reduce your risk of injury, and push through the workout with better control. The banded deadlift primers, Crossover Symmetry circuits, and overhead mobility drills like the Bottoms-Up Kettlebell Press and Frame Toe Touches are excellent tools to prepare you for success.
At Tri Star Strength x Rehab, we’re here to guide you every step of the way to improve your performance, prevent injuries, and recover effectively. Whether you're prepping for the Open or simply aiming to take your training to the next level, we’ve got you covered with specialized coaching and rehab services.
Ready to crush 25.3? Let’s do this!
