Open Prep | 25.2
Preparing for CrossFit Open 25.2: Your Guide to Efficient Movement and Injury Prevention with Performance Rehab
The CrossFit Open is here, and with it comes the intensity of 25.2—an ambitious workout that challenges your upper body strength, endurance, coordination, and agility. For time, the workout consists of pull-ups, double-unders, thrusters, and bar muscle-ups, with a time cap of 12 minutes. To perform at your best and avoid injury, preparation is key. Here, we’ll walk you through some essential movements and injury prevention techniques, specifically focused on optimizing your pull-ups, thrusters, and double-unders, with guidance from Tri Star Strength x Rehab’s Performance Rehab experts.
1. Pull-Up Prep: Activating the Lats and Rotator Cuff
Pull-ups, especially in variations like chest-to-bar, demand a lot of strength from your back and shoulders. Before diving into the workout, it’s critical to activate the lats to ensure proper pulling form and avoid unnecessary strain on your shoulder joint.
Pull Up Prep: Rack Pull-Ups
Rack pull-ups are a great way to build lat activation before performing a full pull-up. Begin by hanging from the pull-up bar with your arms straight. Instead of pulling with your arms, focus on depressing your shoulder blades (like you're trying to "shorten" your chest to your waist) to lift your body slightly, THEN initiate the pull-up by bending the arms and leveraging your legs to help a bit. Lower yourself back down, and repeat. This motion will teach you how to initiate the pull from your lats, ensuring they engage early on during your pull-ups.
Lat Primer: Lat PNF Inhibition Mobilization
Proprioceptive Neuromuscular Facilitation (PNF) stretching is an excellent technique for increasing the range of motion in your lats while promoting strength. You can use this technique to work on lat length and mobility, which is especially important when trying to get that deep pull during your chest-to-bar pull-ups. Use a resistance band or a partner to help facilitate the stretch, holding each position for 20-30 seconds to improve flexibility and mobility in the lats.
2. Thruster Preparation: Squat and Shoulder Mobility
Thrusters, which involve a front squat followed by an overhead press, are one of the most challenging movements in the Open 25.2 workout. To maximize your efficiency and prevent strain, proper squat and shoulder mobility is a must.
Ankle Mobilizations for Squat Depth: Banded Ankle Mobilization for Dorsiflexion + Banded Posterior Capsule Mobilization
To get the most out of your thrusters, you need to achieve a deep squat position with proper ankle and hip mobility. Using a resistance band for ankle mobility is a great way to prepare. Place the band around the bottom of your foot while in a deep squat position, and work on stretching and opening up the ankle joint. You can also use hip stretches and dynamic warm-ups to increase the range of motion in the hips, making it easier to hit proper squat depth during the thruster portion.
Rotator Cuff Preparation: Bottoms-Up Overhead Press
A strong rotator cuff is essential for both your pull-ups and thrusters. To prime your shoulders, practice the bottoms-up overhead press with a kettlebell. This exercise requires active stabilization in the shoulder joint and forces you to maintain a stable and engaged rotator cuff throughout the movement. Perform a few sets of 8-10 reps per arm to increase shoulder stability before tackling those thrusters.
3. Double-Under Prep: Plyometric Readiness
Double-unders require coordination, timing, and agility. Before diving into the workout, you’ll need to prime your body for the plyometric demands of the movement.
Plyo Prep with Jumping Drills:
To prepare for the explosive nature of double-unders, start with basic jump rope drills. Begin with single-unders to establish a rhythm, then move into double-unders at a controlled pace. Focus on your posture—keeping your torso upright and your hands at your sides. You want to minimize excess movement, so your wrists control the rope, not your arms. Plyometric drills like box jumps or broad jumps are also great for warming up your lower body, enhancing your explosive jumping capacity.
How Tri Star Strength x Rehab Helps You Prepare
At Tri Star Strength x Rehab, we understand that injury prevention and proper preparation are key to performing your best during the CrossFit Open. By combining performance rehab with strength and mobility exercises, we ensure that you’re not only ready for 25.2 but also minimizing the risk of injury.
Working with our experts, you’ll learn the best techniques for warming up, mobilizing your body, and activating key muscle groups. Whether it’s addressing specific muscle imbalances, improving your shoulder stability, or fine-tuning your squat depth, we provide individualized care to help you optimize your performance.
Conclusion
As you prepare for CrossFit Open 25.2, taking the time to properly prime your body for the specific demands of pull-ups, double-unders, and thrusters can make a world of difference. With targeted exercises like scap pull-ups, bottoms-up overhead presses, and dynamic mobility drills, you'll reduce the risk of injury and perform with confidence.
By incorporating these Performance Rehab techniques from Tri Star Strength x Rehab, you’re not just preparing your body to survive the workout—you’re setting yourself up to thrive. Whether you’re aiming for your first pull-up or pushing to improve your time, smart preparation is the key to success in the CrossFit Open.
Let’s get ready to crush 25.2!
