How to become an RX athlete and make Quarterfinals (Part 1 of 4)

[@WODprep]

Part 1: kzbin.info/www/bejne/Y4Dad3eBn8-Yndk Part 2: kzbin.info/www/bejne/i5nLlpZjorF0rKc Part 3: kzbin.info/www/bejne/kGa9gn56oZhqi7M Part 4: wodprep.com/wodprep-academy/

[@jamesmartin9009]

Strengths = Rowing , strict pull ups, dead lift. Weakness = shoulder press, double unders, toes to bar. Great content btw

[@WODprep]

Thanks! 🙏 definitely an interesting mix of strengths and weaknesses- hope the next video helps!

[@patriciahansen5227]

I qualified for quarterfinals! I’m no where near strong enough or skilled enough to get anywhere in the next round 🙈 but as a mom of 8, that hasn’t been my focus or goal. Still, it’s a fun surprise to see. ☺️ My strengths: I have a decent engine and am relatively strong - especially upper body strength. Weaknesses: definitely skill work. I can do a lot of the movements, but I haven’t put in enough time to build much of a capacity in them. The WoDprep Open videos were greatly appreciated in offering strategies and tips. I especially like the mindset emails as well.

[@WODprep]

Congrats making it to QF! So glad you found the videos helpful!

[@Craig_Alexander]

Mom of 8? Thats harder than the games 😂 well done!

[@joesilk3300]

Skills for me. I’m a big guy (6.2 225lbs), with poor shoulder mobility, so movements like C2B, muscle ups, handstands, snatches, & Jerks are things I struggle with. Strength and Engine are definitely more my strengths which I try and lean into more when it comes to comp. 24.1 was brutal for me, but 24.2 was a joy

[@WODprep]

Makes sense! Definitely harder to do some skills as a taller/heavier athlete, so they require a lot of focus. However I bet you crush rowing and wallballs! Hope the next two videos help (video 3 is about skills)

[@joesilk3300]

Ha! Nailed it. Give me a row and wall balls workout any day of the week. Looking forward to seeing what you’ve got coming up in vid 3

[@andreahyde8686]

weaknesses - anything hanging from the bar. Strengths- strength in general and rowing. Really looking forward to this series!

[@WODprep]

Awesome! Next video has just dropped...

[@laurenwebb3435]

Me too!

[@hansgehrke]

Started crossift August/23. Weakness - DU, efficient Kipping (I can do C2B, T2B, BMU but i feel I spend most energy than I should) and weightlifting technique. Strenghts - raw strenght since I workout at the gym for 14 years now, and my endurance is also good (need to learn how to pace better as I discovered at 24.1)

[@WODprep]

Sounds like a very common strength/weakness combo! Some extra time this year practicing the skills will get you far!

[@stubbe3232]

Great video Ben. I would suggest to place the skills like C&J, snatch and most of the gymnastics (CTB, TTB, muscle ups) in the overlap between skill and strength. The pure skills would be your DU, Cross over singles, std rope climb (mainly technique for feet). Strengths: relative engine, power lifts (DL, squat) Weaknesses: gymnastics (started CF as 42 y/o no prior experience with bars/gymnastics), OLY

[@WODprep]

There's definitely a lot of overlap with the various skills... where you need to have the requisite strength to be able to even attempt them.

[@sourboydrummer]

Strengths: decent strength, good engine (burpees sucked though 😂) Weaknesses: Bar Muscle up under fatigue (specifically after chest to bar), Oly Strength

[@WODprep]

Got some good stuff coming your way in this series!

[@Theresa-cw9tz]

Strength - Pure endurance; Weakness - Skills, including stringing dubs, and anything with kipping or upsides down. Thank you for all the GREAT info!!

[@WODprep]

You're welcome! I've got you covered in the skills video coming soon. Thanks for watching!

[@megansweeney6157]

Oh my gosh im stoked for this series!!!

[@WODprep]

So pleased to hear this! Glad you're here.

[@cindykravetz560]

Loved the way you broke the workouts down. Very informative. Lacking on skill and strength. Engine is my forte.

[@WODprep]

Thanks, glad you liked it. I try to keep things simple and easy to digest - hope you like the next 3 videos!

[@nataschahaitz920]

strengths: strength in general, weaknesses: skills like butterfly Pullups, high volume kipping PU and CTB, high volume BMU, and strict should press movements

[@fainakleitman6856]

Skills and engen my weaknesses( duble unders , box jumps..... ) Deadlift, thrusters, I'm good at it. It's my strengths

[@vito-s1c]

excellent way of organizing and figuring out weaknesses. bad at C2bpu and heavy thrusters, good at dubs and burpees. I clearly see what i need to work on.

[@rather-reverend]

As a long-haul crossfitter (pushing 16 years now), my greatest weakness is strength - I'm a tall-ish, skinny ectomorph, and I just can't seem to pack on the muscle I need. True: 24.1 bit me BAD on a skill issue: I've always treated burpees with the disdain they deserve - which means I'm excruciatingly slow and inefficient. But that's honestly not all THAT hard to work on. 24.1 was more a wake-up call, and I've actually (FINALLY!) started working and made SIGNIFICANT progress. OTOH, the strength issue is just ... ugh. In 24.3 I slowed down and paced so I'd have plenty in the tank for part 2. I finished at 10:30 - but when I hit the 61 kg thrusters at 11:30 I simply couldn't get the damn bar up. I finished the WOD with only 5 good ones. (A little more engie would have helped, too.)

[@CamelliaYang]

You are amazing! I wish I followed you earlier so I could make my first Open even better! My strength is engine (as a short girl with light weight), weaknesses are skill and strength. I only started CrossFit last year so I trust the process to learn and unlock more movements and improve my strength this year!

[@WODprep]

Yes, trust the process! Videos 2, 3 and 4 will hopefully help you figure out how to "fast track" the process a little bit! Happy you found WODprep :)

[@kristathome404]

I am just starting CrossFit about a month and a half ago. My strengths si far are engine, I have ran 4 marathons, and learning skills. I am building back my strength after being unbelievable sick a year and a half ago. I love this content, thank you!!

[@WODprep]

You're welcome, glad it's helpful! Don't miss the rest of the series here on YT, and part 4 here: wodprep.com/wodprep-academy/

[@ritamalosti5823]

Great video Ben, thank you so much! Such a good explanation. For me the weaknesses are definitively the Olympic lifts (both in terms or strength and skills) and some gymnastics skills like handstand walk and muscle ups. My best open 2024 score was 24.2 as DUs are by far my best skill. I did well in 24.1 but not so well in 24.3 due to lack of BMU. I found the second thrusters bar super heavy too. So I definitively have the engine part!

[@WODprep]

Thank you! Glad you liked it. Lots of skill tips coming your way in this series!

[@GrantGilmour]

I picked out something in every workout: above average at burpees but need to get better, above average at DUs but tripped up and got tired, not great at C2B and BMUs. I still made QF but always want to improve

[@WODprep]

Congrats on making QF!

[@touklakos92]

Strengths : BMU and pull-ups Weakness : strength in general, for exemple I couldn’t do a rep of the thruster at 135lbs unfortunately I feel like I am in the the top and right side of the triangle Btw very great content, thanks a lot ❤

[@tigermoose4221]

To be an Rx athlete you first have to master your nutrition and mobility. I've noticed that everything is easier when you have a good body comp, enough energy, and the mobility to do the work properly.

[@WODprep]

I agree that things are easier when you have good body comp and the mobility required to do all of the movements! I talk about that a little more in the next video :)

[@mortenheide1164]

I finally qualified for the quarterfinals, which is awesome😊 My strengths are probably double unders and general engine. Weaknesses are muscle ups and hand stand push ups Being a masters athlete with a normal life besides training I always feel like I am behind…it would be awesome if you could talk about how to prioritize your time and also how to stay injury free…

[@ritamalosti5823]

Completely same here! Stoked to have qualified to QF myself but the weights on the bars in those wods will totally kill me!

[@WODprep]

Congrats to both of you - sounds like you are doing great. Definitely tough to find the time to fit all of this CF stuff in around everything else in life. Honestly depends on how you work your priorities. Sometimes it's a case of accepting that 'good enough' is good enough and that other priorities in life are more important. Making QF is an achievement in itself and shows that your hard work is paying off. Thanks for the feedback though, this could be a useful video for others too, I'll add it to my list.

[@mortenheide1164]

@@ritamalosti5823 congratulations! Yeah, it is going to be “exciting”😂😂

[@sebastien2487]

I definitely need to improve my engine because I have mastered all CF skills and have a decent strength (1RM Snatch 80kg, 1RM Clean 115kg). I was literally destroyed by 24.1 and struggled with my cardio on 24.2 and 24.3. Thanks for this video 🙏🏼

[@WODprep]

Sounds like building that capacity is key - more on that in videos 2 and 4!

[@lewishorsewell8852]

great video - i did badly on 24.2 - lack of the skills under pressure in DUs

[@WODprep]

glad the video helped! Even more details in video 2, 3, and 4 that should help you!

[@chanman83]

Started CF Aug 23 bodybuilder/powerlifter background Strengths: Power movements such as deadlifts, bench, squats. Box jumps count? Weaknesses: Dubs (doing them consistently), CTB, rope climbing, and OH squats (bad shoulder mobility) My engine has gotten better as I understand how to pace myself and not go "all out" haha. Also helps that since I started CF I have dropped 17 lbs (but this is more better eating and diet than CF)

[@WODprep]

That's awesome to hear! Stay tuned for part 3 which is all about skills, and the quickest way to develop them.

[@joeburns73]

Interesting I did much better on 24.1 (10:20) vs 24.2 (630) even though I can usually row well and have dubs since I seem to fall apart after about 10-13 min of a workout. My rowing speed declined significantly in 2nd half of 24.2. Thanks to your tutorial on thrusters since using it I was able to breathe in 24.3 (scored 132). I know I need to work on my long workout engine to maintain a good pace in longer workouts to continue to improve and be consistent throughout all the workouts…it’s just rare my box programs something longer than 15 min.

[@WODprep]

We will talk more about engine in video 2 and 4 - sounds like come accessory engine work would help a lot to supplement your gym's programming.

[@joeburns73]

@@WODprepthanks Ben, looking forward to them!

[@Saggy1246]

Strengths: shoulder to over head movements and running Weaknesses: burpees and double unders

[@nicholasmorris2729]

Skills is a weakness for me mostly in the hanging from the bar category, also overhead lifts is a weakness. Strengths would be pulling and running

[@alinefavre1333]

Strengths : t2b, pull ups, DL. Weaknesses : ENGINE, snatch, DU. Cool content 👍🏼 !

[@WODprep]

Thanks! Glad you liked it! :)

[@andreatang325]

My two biggest weakness which surfaced in 24.3 falls in the skill and strength category such as BMUs and 95lb thrusters.

[@smiglie]

Small female: 35, 153 cm, 55 kg with 1 year of crossfit experience. I did RXD in this open but still landed around place 7000 in age group. Ben, I woke up every Friday of the Open to watch your strategy video before going to my box. Thank you for the useful content and your dedication to this channel. I am determined to make it to the quarter finals next year and I trully appreciate your insights. Strenghts: -all engine based movements/workouts as a Hyrox athlete, I can go for a while -Strenght: even with a small size, I find myself lifting the same as other average size athletes. Stil, I go to a normal gym 2 days a week to develop improve Weaknesses: -Mobility in 2 aspects: terrible left ankle dorsiflexion that affects squats and not to mention pistols & left elbow flexion (due to an accident when young) my extended thumb is like 6 cm away from my shoulder when I bend my elbow. I perhaps need surgery. This truly affects my front rack. -kipping efficiency: I can do strict pull-ups or T2B but stringing them together is complicated. l also keep ripping my hands with the pull-bar even when I shave my calluses diligently. I have very small hands and the added thickness of the grips make the bar feel like a fat one and affects my grip, so I avoid grips...

[@WODprep]

So glad you enjoyed the videos this year! We work hard to get them done ASAP! Videos 2, 3, and 4 will really help you out when it comes to making that QF next year!

[@greg9313]

Great video! Going to have to do some analysis and see what I need to work on! This is a great representation of the pillars of CF.

[@WODprep]

Glad it was helpful! Stay tuned for the rest of the series.

[@guilhermedonat4633]

Strong at Engine, but I lack overall Strenght. I have to work at higher % to cope with programming vs. stronger athletes.

[@naccardi41]

Strengths: strength (DL, DB snatch, squats) and Engine (running, pushups, pullups), Weaknesses: Skills (skipping, CTB) and Engine (burpees, rowing)

[@jcmedina2561]

Strengths: Row, Butterfly Pullups, Burpees, anything Power Snatch or clean (Engine/Strength/skill) ----- Weakness: Double under, Muscle ups (Skill). like what you are doing here!

[@WODprep]

Glad you like it! Hopefully the next 3 videos are helpful!

[@Sungam99]

My strength is my Engine and I lack Strength (and the more difficult/harder Skills). Btw, by following your tips on Pacing I managed to reach the Quarterfinals for the first time in my life (so far…) 👍🏻

[@WODprep]

Awesome work making QF! Congrats! Glad the videos helped.

[@terryfleck3214]

Ben, for me, I struggled with the skills and strength categories. Particularly double unders and chest to bar.

[@angelaschneider6453]

Great topic Ben, so helpful!!

[@WODprep]

glad you liked it! Three more videos in this series coming soon - hopefully they help even more!

[@patrickedwards5804]

Liking your work... Much needed and unique content. My strengths are sadly obscured by my considerable failings.. 😢

[@WODprep]

Thanks! Hey - I'm sure you still have strengths; don't let your weaknesses stop you celebrating your wins! And keep watching to find out how to turn them into strengths 💪

[@pseudoto2420]

Hi ! Thnaks for your vid ! French crossfiter here for 2 years. I was pretty proud of 24.1 and 24.2... but 24.3 was a pure nightmare. I never did C2T properly way ... so I crashed. And lost my hands .... So my strengh are clearly engine like ROW or run. My skills (even in lift weights) are bad as hell. I don't have TTB or HSPU ... I will have to work on them ...

[@WODprep]

Yes - let's get to work on them. Keep watching this series to find out how.

[@laurenbaugus]

My weakness is skills. I struggle with most gymnastics; I have chin over bar pull-ups, but not chest to bar or anything more difficult. I'm not great at double unders or toes to bar, and I have nothing upside down (handstand walks, push-ups). My "strength" is strength: I'm really strong and do well with deadlifts, clean and jerk, etc. (I'm also tall and do decently well with things that seem to favor tall people, like rowing and wall balls.)

[@WODprep]

Great that you have the raw strength as a base though - some extra skill practice on top should pay off for you. Stay tuned for part 3 where I talk about skill development.

[@claytonkoonce381]

Strengths - double unders, overhead press Weaknesses - thrusters, box jumps

[@kennimadsen5261]

I started CrossFit 3 months ago. I’m a pretty small guy so had to do all the workouts scaled because the weight was a factor in each of them. As a new CrossFitter I’d say skills and strength are both weaknesses. I see the strength as the main thing that has to improve as I don’t have the strength required for most of the skills such as C2B and TTB.

[@WODprep]

Yes, you've got this right. Build the raw strength first before diving into the advanced skills. That being said, there's some skill work you can add in alongside your strength work, e.g. kipping drills. Parts 2 and 3 of the series should be helpful for you too!

[@KathleenNelson-rp9yx]

60 year old mom and grandma. Qualified for quarter finals last year and will see what happens this year. Strengths- any barbell overhead, snatch, ohs, jerks and pull ups and T2B Weakness- engine, I don’t even have a putt putt it’s just a putt. Any weighted squat (except ohs) weight distribution ?

[@RogueBagel]

It's amazing how adding the kidney grilles back in improves the Neue Klasse design! That sedan was downright homely.

[@WODprep]

Ummmmmmmmmmmm what?

[@RogueBagel]

@@WODprep LOL sorry! I was typing a comment on another video and when this one began, it must've posted here. Here's a comment for you: I love the Venn diagram and for me, it skills. I need BMU and reliable DUs.

[@jenbrown7250]

Weaknesses: toes to bar (skill) and burpees ( engine) Strengths: back and front squats ( strength) and handstand pushups

[@stevenandtash4927]

engine is good, but everything else is pretty weak. But to be fair have shoulder pain with pretty much all overhead moves so Im hoping that will improve.

[@WODprep]

Increasing your positioning (mobility) will help! More on that in video 2 and 4

[@lucymortlock279]

TBF this is a really helpful one for people new to CrossFit too, or been doing it for a short time. I can clearly see my engine and skills need a lot of work! Squats and deadlifts are my best. Anything involving the rig is a nope. Running, jumping and burpees also a no from me 😅 24.1 🤢 24.2 😁 24.3 😭 I had to do foundations for 24.3 (although did the scaled thrusters, because I could).

[@WODprep]

It's awesome just completing the Open at all when you're new to CF, so congrats! Glad you found this video helpful; parts 2-4 will go into much more detail to help you improve.

[@tanyaingardia5359]

Strength- DL, HSPU (strength) Weakness- Burp, Row (engine)

[@itsmeagain6185]

Strengths: engine,bodyweight exercises, deadlift Weaknesses: strength, skills, rowing (I’m very short, feel like I can’t bridge the gap in power based exercises)

[@gabimiller1598]

I am curious if you have a theory why CF left out almost any strength component this year. I have worked ridiculously hard to bring my skills and engine capacity up and did well enough to get 90th %, but was very discouraged to not have any strength, to me DL and thrusters were not strength. It does not inspire me to participate in the QF :(

[@WODprep]

That's because they tend to make the Open accessible to everyone (not too many high end skills or strength requirements). I ASSURE you that there will be PLENTY of strength in QFs!

[@gabimiller1598]

@@WODprep I have heard this explanation of accessibility, but I am not buying it. There is not much more accessible than squatting, or the basic lifts, yet dubs and c2b, bmu are not accessible. Whatever CF's definition of accessibility needs a lot of help imo

[@permagnusfinnangersandsmar5876]

Weakness - t2b, du (skills) Strengths - burpee / box step up (engine) In general my strength and engine is a lot stronger than my skills. I did everything scaled in my first open. 24.1 I could RX. 24.3 was the hardest one.

[@WODprep]

Keep watching in parts 3 and 4 for skill development tips!

[@aceque98]

Weaknesses: Inverted / Overhead pressing and skills (long arms), double under endurance Strengths: upper body pulling and hinging

[@WODprep]

More on all of this coming up in the series - hope it helps!

[@mvptrainingnz3123]

Weaknesses are Strength & power. Power as it takes me longer than most to clock up cals & strength in weightlifting. I did a strength course last year with a trainer & now have an undiagnosed injury that’s stopped me from any pulling movements like cleans. Snatches, pull-ups etc. So I was unable to enter this years Open 😢

[@ericmason8087]

Weaknesses: Snatch, HSPU, RMU (Skills and Strength) Strengths: Double Unders, TTB, Pull Ups (Skills)...but I have a decent engine.

[@TheLabaoman]

I took a Vo2 Max test and found out that I’m more anaerobic than aerobic. Which explains why I’m leaning towards strength and skill. I can do all movements very well and be able to lift heavy. But in a week’s total amount of WODs, anyone who’s much weaker but has a great engine will always outperform me. I’m working on 4 times a week of zone 2 training now to get my engine up to my strength and skill level though!

[@WODprep]

Great that you're working on your engine. Video 2 should be useful for you - dropping tomorrow!

[@betoretro]

Strenghts: Burpees, strict pull ups, squats. Weaknesses: Thrusters, snatch (with heavy weight f.e, 135 lbs), poor shoulder mobility, deadlift with heavy weight (lumbar issues). I tend to stop many times for "resting" even if I have 'fuel in my engine'... :( I'm 5,38...

[@PedroCardosoJP]

strengths = Skills, 100%! Weaknesses = strength (that ended up being an awkward sentence :P. 24.3 was a pain because of the thrusters being so heavy on the second part. 61 Kg is just 10Kg shy of my body weight...

[@WODprep]

Part 2 should be good for you - all about strength (and engine). Let's make your strength.... a strength 😂

[@judyferguson59]

DU’s are pretty solid (until I get tired). TTB is something I’ve struggled with for years. I can’t string them together! ☹️

[@amrelsayed79]

I did all the open RX But think I am lacking in the 3 SSE and I am slow😅. 2Strenghs would be doing fast enough burpee and DU (still doing SU DU SU DU but in descent time). Weak to none in all advanced skills BMU, RMU, HSW etc also in strength like the heavy thruster in 24.3. Thanks for the great videos ❤❤

[@cheukheisiu4578]

Strength: DU and Row (best score in 24.2) but dont have any handstand walk yet Weakness: Thruster and any big reps of workout like the 24.1

[@TeeMac009]

My strengths are in gymnastics skils i can do well qnd consistently; chest to bar, t2b, bmu, ring MU. My biggest weaknesses by far right now, despite my strength in skills, are HSPU and hand stand walking. I struggle with them so much. However, mu biggest weakness is my engine. Been working to improve it, but my best score was 24.3, so skills and strength. Im short: weak at HSPU, strong at skills and lifting, worst of the 3 is engone. Maybe im complicated :)

[@suryahardy2002]

Strength: Skills - DUs, C2B, BMU Weaknesses: Engine/Strength: Burpees + Thrusters

[@WODprep]

time to get strong this year, and build that endurance!

[@jabbot1234]

Bit like you Ben, my engine sucks, but i also struggle with skills under fatigue, so maybe some engine crossover there. Movements I suck at: Burpees, Echo bike 🤢

[@DaveSuurs-wy8zj]

First time in quarterfinal (88% men 45-49 Europe). In 2023 I've made progression on all 3 (SSE). Because of artrose on both knees all kind of squat lifts, pistols, thrusters, are no fun at all. And high skill excercise like MU under fatigue is hard. Also butterfly movement over 5 reps is hard because a lack of technique. My strenght is everything upsidedown 😅 BJ & running

[@gabrielcontreras6346]

Weakness, snatch squat and kipping pull ups ( skill-strength and skills) Strengths, deadlifts and rowing running and bike. (Strength and engine)

[@WODprep]

Lots more on skills coming up! Hope it helps.

[@jinluwang5671]

Comparing to everything else, anything with a pull up bar/ring with kipping, and handstand movements. Skills definitely.

[@WODprep]

Video 3 is all about skills - stay tuned!

[@angelaschneider6453]

Weaknesses = Anything inverted, especially wall walks. probably need more shoulder strength. Can almost get hspu's because of the kipping. Linking toes to bar. Need more barbell strength with all lifts. My engine suffers as well when barbell cycling. Strengths = double unders and crossovers

[@WODprep]

Videos 2, 3, and 4 will help a alot! Thanks for watching!

[@angelaschneider1404]

@@WODprep I can't wait! Your videos were spot on and so helpful for the Open. I made it to Quarterfinals but I'm worried I will not be able to do much in the next stage and spend a lot of time standing around. Really appreciate all the tips though!

[@andytaylor3590]

Brilliant video!

[@WODprep]

Thank you!

[@kaliemccormack]

I'm a petite mom of 2, lacking in engine, I'm pretty sure I'm allergic to cardio 😅 I'm pretty strong and I've got half way decent skills. Watched your video and got my first c2b in 24.3! Thank you! ❤🎉

[@WODprep]

That's awesome! Congrats! I feel the same about cardio 😅 Don't miss part 4 of the series - wodprep.com/wodprep-academy/

[@javixhoo]

Strengths: double unders, burpees, pull ups, t2b, run, row, rope climbs, pistols = skills/engine Weaknesses: very poor weightlifting PRs (decent technique but lack of strenght) and high skill movements (bmu, rmu, hsw) = mostly strenght

[@todd5]

Engine, no doubt. I am finally getting DUs, but not having the engine and muscle endurance killed me - could do 8-10 at a time, but it is not relaxed and spike the crap out of my HR. Running, HA! Biggest weakness overall and always has been is raw strength, had to do singles on 95# thrusters and just heavy weight. My strengths would be gymnastics (for my age group 60+), I can do HSPU, kipping CTB (but not big sets yet), nope on MU, but I believe I am close, my gym unfortunately does not spend time in learning new skills (most ppl in there already have BMUs!). My other strength is anaerobic or sprints/strong finishes, usually if I pace ok

[@pelletierchloe7520]

Weaknesses: Kipping (T2B, C2B, etc) Strenghts: running, wall walks

[@inge1428]

My biggest strengths fall right in the overlap between skill and engine - I'd say double unders and something that's not too high skill with a lot of volume, like toes to bar. My weakness is the pure strength stuff. Squats, bench, that shit. Needless to say I swiped the floor with everyone in my gym on 24.2!

[@WODprep]

Sounds like 24.2 was built for you! How did 24.3 go?

[@inge1428]

@@WODprep Good enough! The thrusters bothered me enough that I couldn't show all on BMU, but still finished two rounds of the BMU part, so quite happy with that. Put me in 95th percentile worldwide and in Europe, and 78th in NL, so not too shabby. My gym is set to finally expand opening times from next month, so that strength cycle is coming...

[@WODprep]

That's awesome!

[@HallaGrétarsdóttir]

Strengths = dedlift, bench press. Weakness = TTB/skills , snatch and overhead squat / skills and strengts

[@chrismorgan2461]

As someone who was fighting a sinus infection all three of the open workouts were engine tests for me 😂

[@WODprep]

I forgot to include "ability to breathe through nostrils" as a component! haha hope you feel better soon!

[@tilo1993]

Strengths: DL, BMU, Pistol squat Weaknesses: DU, CTB, OHS, Squat Snatch, Burpees

[@LGraham-rp9gl]

Weakness- Skills and engine- DU’s, C2B’s and T2B’s Strengths is strength can normally lift heavy

[@lataimanurdahlia]

Weakness Skill. Chest to bar. I Scaled because I could not do chest to bar. I just started to be ablet to do kipping pull ups for 4-5 reps unbroken, so, CT2B was my weakness. Let alone BMU :D. I am good at engine and strength.

[@WODprep]

Next few videos should help you out with skill development (esp 3&4!)

[@desireeerasmus1854]

Worst score was the burpees, best was 24.2 and 24.3 in the middle. Struggle with CTB, TTB

[@ann-kathrinhofer1283]

I‘m weakest in: Muscle Ups (Bar and Ring), HS Walk, Double Unders (Skills). Strengths in Olympic weightlifting and Strict Overhead Press (Strenght). Guess I should be average in Engine disciplines.

[@carlosgrenada9867]

I actually have a good strength and engine, I just recently wanted to get into this kind of things the sad part is that I want to get into skills the most but I somehow cant get it done. I cant do handstand walks or muscle ups I even struggle with a cartwheel but I want to do it so bad. Its sad because I really performed extremely well at 24.2 and decent and 24.1. I feel like shit cause I cant even try 24.3 due to the muscle ups but even training the skill with resistance bands and other stuff does little to nothing for me. I dont think my strength is a limiting factor cause the weights I do for my compound lifts is pretty well for my bodyweight

[@WODprep]

Video 3 and 4 will really help you!

[@joqim4652]

Skills and strength definitely where I’m lacking! Weaknesses: RMU, BMU, clean Strengths: TTB, overhead movements I really thought I was going to crush it this year after sitting at 95th percentile through 24.2 but the muscle ups (or the lack thereof) dropped me down to 88th 💀

[@WODprep]

Lots on skill and strength development coming up! Let's make sure you're crushing MU next year!

[@blingticocroes]

Strength = clean/front squat, deadlift probably mostly strength Weakness = wall walks & pull ups (kipping c2b & strict pull ups) 6’3 113kg athlete, RX’d the open but should’ve scaled 24.3 because no open magic happened for my first C2B. Next year tho! I’m working on bodyweight movements as well as confidence in box jumps. When I’m fatigued I can’t focus on box jumps and tend to trip up with more time into a wod. I’d say right now my category is mostly strength with a bit of skill, missing bodyweight skill and endurance tbh

[@WODprep]

Definitely keep watching - I have lots of tips to help you out in all of these areas in the next few videos.

[@sherryschied8659]

My biggest drawback is the skill department. Strict HSPU, all things muscle up, handstand walks, rope climbs. Strength and engine are pretty decent for me with the exception of running. For some reason running just takes it all out of me.

[@WODprep]

Lots more on skills coming up! (and running!)

[@legoman911]

Strengths: burpees and running = engine Weaknesses: double unders, ring MU and heavy snatch = skills

[@WODprep]

Very common strength/weakness combo! Double unders are definitely the easiest/quickest thing to learn - so make sure you focus extra on those this year.

[@legoman911]

@@WODprep yep I’ve got to get the timing right on the DU’s, otherwise I’ve got bar MU’s, need to tame the swinging ring MU’s and snatch is ok until it gets heavy. Anyway nearly 2 yrs into my CF journey as a masters athlete, but enjoying it !

[@EllismoreCA]

I have good strength. 415 dedlift and 335 squat at 170lbs. I struggle with oly lifting and my engine is subpar

[@daniellevivion4696]

My engine is so good that I slopped my way into the top 10% this year with minimal skills and strength 😬 I did singles CTB and messy BMU and the most broken dubs. I'd say my strength weakness is snatch and my skill weakness is TTB. I don't have HSW or RMU, yet. My snatch weakness is probably skill, like you're saying. I'm finishing up my 3rd year in CrossFit at age 39, and really wanting to level up as much as possible at my age.

[@WODprep]

Sounds like you're crushing it. More info in the next few videos that should help you out to keep progressing in these skills!

[@Shanrose56]

Skills are subpar compared to my Engine. I did best on 24.1! I am working on butterfly pullups, but can string together 10+ kip pullups at a time. I cannot get that extra pull for chest to bar. My double unders are sooooo frustrating! So skills that are weakest: DUs and Toes to Bar = weakest of the weak and are Skills! Strengths are dumbbell and kettlebell strength (not so much barbell stuff) and rowing and Echo bike (Engine moves) are my greatest STRENGTHS 💪🏼

[@johnkenniv4644]

Strengths: skills and strength Weakness: engine I excel in sprint workouts, partner workouts, and anything that has rest programmed in the workout. I tend to burn out with anything more than 10 minutes.

[@WODprep]

That's a common one! Stay tuned for part 2 where I delve further into engine development.

[@stephenbthept9850]

Strengths: C2B, DU’s Weaknesses: Engine (Burpees, Run, etc) and Thrusters My worst was 24.1. My best 24.2

[@WODprep]

Watch part 2 for more on how to develop your engine!

[@DeanAscioti]

Strengths=LegStrength and pullups/C2b's Weaknesses: HSPU/HS Walk; Muscle'ups; Olympic Lifts; du's under stress Thank you for the video's!

[@WODprep]

You're welcome! More on skills coming in part 3/4

[@ishanupendra]

strengths= DUs, Cleans, Deadlifts weakness= Burpees, T2B

[@sandralarge9955]

DUs, HSPU, RING MUSCLE UPS, BURPEES

[@joesun8008]

I think the double unders really traps a lot of people. Even they get a good score in 24.1 and 24.3 but cannot make the same in 24.2.

[@WODprep]

Yep... it really crushes a bunch of people, BUT the good news is that I think it's one of the easiest skills to learn very quickly since it doesn't require much strength... just coordination and little agility.

[@TheIronmantrev]

Strengths: deadlift, rowing, t2b Weaknesses: BMU capacity, HSPU capacity, pistol squats

[@WODprep]

Hopefully the next few videos help you out with these weaknesses!

[@orlandocarrillo7132]

It doesn't take much to reach rx. I used to do bodybuilding at home around 3 times a week and run 10km also 3 or 4 times a week. I moved then to crossfit because my knee cannot run that much anymore. In essence I was already an Rx athlete when I started, the only thing that kept me from it was technique. I couldn't do double unders and it took me 1 month practicing every day until I could do 30 non stop. Flexibility was an issue as well, I needed to practice 3 months to be able to do 1 overhead squat with 50kg in total, my upper body mobility is still not good. And now I need to learn kipping pull ups / muscle ups. I'd say if you're normally fit, like I was when I started 6 months ago, you are almost there.

[@WODprep]

For some people it takes a LOT to RX workouts. All depends on where you're starting. Sounds like you started with a fitness background, so I can see how it didn't take you too long to learn. Definitely check out video 2, where I talk a little about mobility and using it for strength movements, and then video 3 talks all about skills!

[@kariweems5164]

Weaknesses- Skills- DUBs, BMUs Strengths- Engine - Row Strength - Deadlift

[@MTkr19]

“The thrusters weren’t THAT heavy” 😂😂 I nearly died at the second part

[@WODprep]

Haha sorry - I get that it's all relative! Part 2 is coming tomorrow, where I talk about strength and engine, hope it helps.

[@MTkr19]

@@WODprep thanks Ben, it was my first time joining the Open this year and I did come a very long way with your videos. All very helpful.

[@brianstandish6253]

Strengths are rowing and dead lifts weakness are burbees and thrusters