{"id":14186,"date":"2024-03-15T10:05:00","date_gmt":"2024-03-15T09:05:00","guid":{"rendered":"https:\/\/www.relentlessmethod.com\/?p=14186"},"modified":"2024-03-15T10:19:39","modified_gmt":"2024-03-15T09:19:39","slug":"max-your-crossfit-open-24-3-performance-with-scott-panchik","status":"publish","type":"post","link":"https:\/\/www.relentlessmethod.com\/sv\/max-your-crossfit-open-24-3-performance-with-scott-panchik\/","title":{"rendered":"Max your CrossFit Open 24.3 performance with Scott Panchik"},"content":{"rendered":"
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Yes! Frantasy land variant.<\/p>

If you think this is a sprint, think again. It’s 15 minutes for 99% of us regardless if you can do bar muscle-ups or not.<\/p>

Strategy differentiates based on if you have these muscle-ups.<\/p>

Don’t have muscle-ups but you are close<\/b><\/p>

Treat the first 100 reps as an EMOM to be done in 10 minutes or so. Since the muscle-up is at about 100% of your strength capacity you do not want to tax the grip or pulling strength to any limit.<\/p>

Now. Each Muscle-up attempt should be done with diligence and maximum effort. Look through\u00a0this article<\/b><\/a>\u00a0where I dissect the bar muscle-up. Perhaps you can get the BMU before Monday if you practice with intent?<\/p>

Don’t have muscle-ups and you do not care to get one<\/span><\/p>

Alright! Then you got CTB-Fran ahead of you. Given the capacity of this athlete I think it’s fair to say that doing 5-5 or even 4-3-3 on the CTB pull-ups right from the start will save you time in the end.<\/p>

I bet however that you would benefit from training the Bar muscle-up principals since it carryover into toes to bar and all kipping foundations.<\/p>

I got bar muscle-ups<\/b><\/p>

Good for you! Now you may suffer even more.<\/p>

I think the best strategy is to go at 85% of your capacity on the first part. 70% is too slow and +90% will tax you too much. Look at the Games athletes, they did it in 2:50 – 3:10. That is not their fastest pace.<\/span><\/p>

Aiming for a time between 5-7 minutes is where I think you should aim for. This gives room for the 2nd portion without completely smoking you.<\/span><\/p>

Now for the 2nd part. As always the best strategy is the most fluent one. I think it’s better to perform 4+3 on the thrusters if it means that you are able to do the first set right away. By forcing yourself mentally to do 7 unbroken you may block yourself from picking the bar up.<\/span><\/p>

Same goes with the bar muscle-ups. Resting for 30s extra to do 7 reps does you no good. It’s better to hop up and chip away sets of 2 if that means you can start right away.<\/span><\/p>

In fact this practice is true for all workouts. The average steady pace always wins over bursts of energy output.<\/span><\/p>

\u00a0Preparation<\/span><\/p>

It’s paramount to have your front rack & squat mobility as good as it gets since you will need to be able to breath through the thrusters.<\/span><\/p>

Work on your lats and overhead positioning.<\/span><\/p>

It’s a couplet which means that it will be a lot of shunting or redirection of blood flow from lower to upper limbs.<\/span><\/p>

Spend 10 minutes moving between a rower, ski-erg and bike-erg or just on a bike getting your body going.\u00a0<\/span><\/p>

Finally perform intervals of 5+5 every 45s\/EMOM x 4-5 sets at the exact race pace you intend to perform at. Stop right before you feel a sting of first lactic.\u00a0<\/span><\/p>

Good luck today!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

https:\/\/www.youtube.com\/watch?v=d6tpxea1HUw Yes! Frantasy land variant. If you think this is a sprint, think again. It’s 15 minutes for 99% of us regardless if you can do bar muscle-ups or not. Strategy differentiates based on if you have these muscle-ups. Don’t have muscle-ups but you are close Treat the first 100 reps as an EMOM to […]<\/p>","protected":false},"author":709,"featured_media":14227,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[54],"tags":[],"class_list":["post-14186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-relentless-ai"],"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-04-27 07:42:35","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"_links":{"self":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts\/14186"}],"collection":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/users\/709"}],"replies":[{"embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/comments?post=14186"}],"version-history":[{"count":14,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts\/14186\/revisions"}],"predecessor-version":[{"id":14233,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts\/14186\/revisions\/14233"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/media\/14227"}],"wp:attachment":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/media?parent=14186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/categories?post=14186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/tags?post=14186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}