2019 - 2020 Wodapalooza Team Qualifier Strategy Guide

09 Dec


From the feedback post Open, our community loved the CrossFit Open Strategy Guides. So we wanted to stay in the conversation and be able to help you achieve your goals throughout the year, not just in the Open. The best way we can think to help is by providing Strategy Guides for as many of the CrossFit Sanctional Qualifiers as possible. So to start, Big Dawgs coaches, Carl Hardwick and Sam Smith, give you their 2019 - 2020 Wodapalooza Team Qualifier tips and tricks for success.

Workout One

WZA Workout 1

Sam Smith’s Tips

  • Want to keep a constant tempo
  • 225 total reps
  • Extended version of 20.2 (cadence has to slow down for most people)
  • Break Thrusters and T2B if needed
  • Top times will be sub 11

Carl Hardwick’s Tips

  • Shoulder muscular endurance will be challenged in various angles through the front rack and press in DB thruster, scapular control and range needed in the T2B and the press and dynamics of the burpee box jump over.
  • The load is light enough where the DB thruster shouldn’t be a huge issue, but consider fractioning due to 105 total reps.
  • Don’t “lose it” on the T2B. 15 will feel good on the first few sets but going from the bar to a very similar hip extension and flexion movement in the burpee box jump will not do you any favors. Fraction these with quick breaks.
  • Save yourself if you are a more “powerful” athlete, once you lose it it’s gone!

Workout Two and Three

WZA Workout 2 and 3

Sam Smith’s Tips

Carl Hardwick’s Tips

  • Score is total absolute score. For example, if Athlete ‘A’ goes 225 x 6 and Athlete ‘B’ goes 225 x 4, the total score is 450 lbs.
  • Know yourself and your teammate! Although the 1RM OHS is relevant, it is not the entire story. For example, if Athlete ‘A’ has a 250 lb 1RM and Athlete ‘B’ has a 230 lb OHS and ‘A’ does not have great positions, trouble reaching depth, poor wrist and should mobility and stability, they should not take on the bulk share of the reps if athlete ‘B’ presents with great mobility and stability. Use ‘A’ to hit as close to their 1RM with as many reps as possible and ‘B’ finish off the 9 reps based on their ability to keep positions longer with heavier loads.
  • Warm-up well, take your time, no clock here.

Workout Four

WZA Workout 4

Sam Smith’s Tips

  1. Total time is the score
  2. Females for 500/1k 
  3. Males for 2/5k (these 2 are more important as they will account for more total time)
  4. Power/time curve (500m: male - 1:20 / female - 1:40, 20 sec differential; 1k: male - 3:00 / female - 3:30, 30 sec differential) the plausibility of this is greater with the first scenario. Meaning it would be challenging for the female to row a 3:20 to make the same differential as the 500m row example)
  5. As the P/T curve draws out (more distance) males will separate themselves further from females-total time is the score
  6. Females for 500/1k 
  7. Males for 2/5k (these 2 are more important as they will account for more total time)
  8. Power/time curve (500m: male - 1:20 / female - 1:40, 20 sec differential; 1k: male - 3:00 / female - 3:30, 30 sec differential) the plausibility of this is greater with the first scenario. Meaning it would be challenging for the female to row a 3:20 to make the same differential as the 500m row example)
  9. As the P/T curve draws out (more distance) males will separate themselves further from females

Carl Hardwick’s Tips

  • Use your best rowers for the 5k and 2k pieces as these will have the greatest opportunity to separate. This will usually be your athletes that weigh more and are taller.
  • Understand the differences of a 5k time trial vs a 500m time trial in your approach. There is an opportunity to ‘game’ the longer bout in regards to pacing strategies. On a 500m row, there is no ‘gaming’ this, you have to hold on to the highest amount of power possible for the duration of the row.
  • Ensure you are appropriately warming up for each test. The 5k vs the 500m will have completely different strategies as one (500m) you will want to produce some lactate prior to the test and the other (5k), you will want to get your aerobic enzymes flowing.

For Example, for the 500m time trial, your specific prep could look something like:

2 min @ 80% 

-2 min rest-

90 sec @ 85% 

-90 sec rest-

60 sec @ 90% 

-60 sec rest-

30 sec @ 100% EFFORT

-rest as needed before 500m TT-

And your 5k specific prep could look something like:

500m row @ 5k pace

90 sec rest

x 3 sets

-rest as needed before 5k TT-

Workout Five and Six

WZA Workout 5 and 6

Sam Smith’s Tips

Carl Hardwick’s Tips

  • Understand the difference between extended barbell cycling vs battery-based barbell cycling.
  • The extended variation (Double DT) is best suited for your more dampened (aerobic biased) athlete as the total reps and number of contractions are so high.
  • The battery-based (Heavy DT) is best suited for the relatively stronger athlete. If strength is the limiter, DO NOT DO THIS VARIATION. 
  • Do not be afraid to fraction either one of these. The toll that eccentrics (lowering weight to the ground, hip and shoulder will take its toll, especially in Heavy DT.
  • If fractioning, do not spend too much time without the barbell in your hands, KEEP IT SHORT.

Workout Seven, Eight, Nine and Ten

WZA Workouts 7, 8, 9, and 10

Sam Smith’s Tips

Carl Hardwick’s Tips

  • So many options :). For this one, divvy up based on your athlete’s strengths and weaknesses. 
  • Workout 7 
    • If DUs are not your jam, consider a different variation. Fraction these appropriately to allow the shoulders to feel fresh going into the WBs.
    • Are WBs your strength? You have an opportunity to shine coming off the DUs to make your way through the 150 WBs before moving to the 30 muscle-ups. 
    • DO NOT opt for this variation if you have low muscle-up density (ability to complete a higher number of reps without a break). 
    • If muscle-ups aren’t an issue, be smart on the 30. Play it safe early and stay submaximal late, know your limits here.
  • Workout 8
    • This workout is great for athletes that are comfortable with A LOT of transitions and are able to limit the time between.
    • Due to the number of transitions, it is vital to gather yourself and use the DUs as recovery.
    • If large sets of WBs blow you up you may also opt for this variation.
    • Athletes with low muscle-up density will also benefit from only being on the rings for 3 reps at a time.
  • Workout 9
    • This variation is a similar athlete that will thrive in Workout 7.
    • The WB is still fairly high volume per set, so be careful on these to not go too deep.
    • The sets of 15 on the MU allow for athletes with great capacity in the muscle up to ‘go for it’ and make quick work of the 15 reps.
  • Workout 10
    • This variation is a similar athlete that will thrive in Workout 8.
    • If you are not great at transitions or not used to making a high number of sets sustainable, this is a better option for you than Workout 8.
    • The rep ranges here allow for an athlete to “take a chance” in sets 4 and 5.


Wodapalooza is a copyright of Loud & Live, WZA LLC. Big Dawgs' uses of the Wodapalooza are not endorsed by nor approved by Loud & Live, WZA LLC, and Big Dawgs is in no way affiliated with nor endorsed by Loud & Live, WZA LLC.

READY TO START WORKING WITH A BIG DAWGS COACH TODAY AND SEE RESULTS!

Click the button below to hire a coach!

CrossFit® is a registered trademark of CrossFit, Inc. Big Dawgs' uses of the CROSSFIT® mark are not endorsed by nor approved by CrossFit, Inc., and Big Dawgs is in no way affiliated with nor endorsed by CrossFit, Inc.


< Back to Blog

Start here: 5 Habits from elite athletes
Download

Sign up for exclusive free content