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

Part 2: • How to develop your EN...
Part 3: • How to develop your SK...
Part 4: • How WODprep can help y...
Welcome to part one of my four part series; “How to become a fully RX’d athlete and qualify for Quarterfinals”, In this first video, I go over the THREE primary components of functional fitness.
Without all three, it is VERY hard to make it into Quarterfinals, RX workouts, etc.
But with all three components, you will be a well-rounded athlete ready to tackle anything.
Let me know in the comments - what are your two main weaknesses, and in which category do they fall, and what are your two main strengths, and where do they fall?
I’ll be checking the comments regularly. Feel free to ask questions, share your thoughts, and anything else you want to say - I’ll respond to every comment here and help you come up with a plan of action so that you’re even more prepared to crush the 2025 CrossFit® Open!
00:00 Intro
01:51 The Three Pillars
02:20 Open Workout 24.3
03:10 Open Workout 24.1
03:51 Open Workout 24.2
04:46 Analyze the movements and where they fall into
06:32 Analyze your weaknesses
06:42 Analyze your strengths
=================================================================
WODprep's mission is to provide simple, effective, and inspiring functional fitness coaching for athletes worldwide.
I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
If you found any of the information video helpful, please hit "subscribe" and leave me a comment below. I'd love to hear your thoughts. Thanks for being a part of the WODprep family!
Want more WODprep content - and to take your training to the next level? Here is where you can find me:
Facebook: bit.ly/2FtlIIU
Instagram: bit.ly/2FrOA3X
reddit: ben_dzi
WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit, Inc.

[@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

[@megansweeney6157]

Oh my gosh im stoked for this series!!!

[@WODprep]

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

[@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 :)

[@angelaschneider6453]

Great topic Ben, so helpful!!

[@WODprep]

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

[@user-zc3kj6mf4z]

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.

[@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 ❤

[@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 :)

[@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!

[@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.

[@fainakleitman6856]

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

[@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!

[@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!

[@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!

[@andytaylor3590]

Brilliant video!

[@WODprep]

Thank you!

[@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!

[@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!

[@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.

[@alinefavre1333]

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

[@WODprep]

Thanks! Glad you liked it! :)

[@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!

[@nataschahaitz920]

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

[@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.

[@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 💪

[@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!

[@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!

[@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

[@naccardi41]

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

[@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!

[@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!

[@Saggy1246]

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

[@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.

[@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!

[@claytonkoonce381]

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

[@andreatang325]

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

[@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.)

[@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)

[@ericmason8087]

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

[@user-ow7ez9yp9k]

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

[@ishanupendra]

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

[@tanyaingardia5359]

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

[@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!

[@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.

[@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!

[@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 😂

[@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.

[@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!

[@kariweems5164]

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

[@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/

[@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.

[@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!

[@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”😂😂

[@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.

[@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.

[@jenbrown7250]

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

[@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

[@sandralarge9955]

DUs, HSPU, RING MUSCLE UPS, BURPEES

[@jonathancreech85]

Ring Muscle ups - skill Handstand walks - skill Burpees - engine Squats - strength

[@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!

[@LGraham-rp9gl]

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

[@catherineyoung1433]

Weaknesses: burpee over anything; chest to bar Strengths: deadlifts; DU’s

[@suryahardy2002]

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

[@WODprep]

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

[@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.

[@etiennefitness8025]

Biggest strengths: Squats (Strength part) and Handstands (Skills) Biggest weakness: Running (Engine) & Cross Dubs (Skills)

[@pelletierchloe7520]

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

[@guilhermedonat4633]

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

[@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 ❤❤

[@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 !

[@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

[@kelliroy8437]

Strength - engine. Weakness - skills (gymnastics)

[@joanneoudijk]

2weaknesses: Burpee=engine Wall walk= skill strengths: Squat=strength, Row=engine

[@katiesmith101]

Strengths/Stength Category: Squats, deadlifts. Weakness/Skill Category: BMU, and stand walking.

[@tilo1993]

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

[@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!

[@terryfleck3214]

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

[@betoddrums8242]

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...

[@michellehill6259]

Strengths.. DUs, long WODs, db snatches, rowing. Weakness. Heavy barbell, overhead pressing

[@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! ☹️

[@TheIronmantrev]

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

[@WODprep]

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

[@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!)

[@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 :)

[@benital165]

Strengths: anything engine. Weakness: skills (dubs, gymnastics). As a 47 year old woman I'd also argue that I also need more strength, not just skill, to do gymnastics movements.

[@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 😢

[@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 🤢

[@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!

[@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!

[@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.

[@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.

[@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

[@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 ?

[@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!

[@brianstandish6253]

Strengths are rowing and dead lifts weakness are burbees and thrusters

[@oppenheimer11]

Hard questions. I'm 36 years old with a background of soccer, few years of gym and run and some bodyweight exercise. Than I've stopped all kind of physical activity for 8 years and 3 weeks ago I've decided to try crossfit. I wish i did before, I would never have stopped if I had started crossfit 8 years ago. Anyway I'm 180cm x 82kg, little muscle mass (i hope to gain some with CF). My next goal is to partecipate in the 2025 Open. At the moment i say that i only have weaknesses and I have to improve all of the 3 pillars, especially strenght i guess (I'm totally unable to do any kind of pull-ups, from the strict one to the ring muscle ups and so on). Maybe the only strength i alwaya has is the lower body strength. I have a long roas ahead me and i hope to improve a lot by the next open. Very curious to see your next videos because i really would add some minutes after my WODs to improve my 3 pillars further. At the moment i can see significant progresses in the first 3 weeks, but when I think at exercise like muscle bar, strict pull ups etc i think that I won't ever be able to do them

[@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!

[@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

[@danieleputzu3028]

The worse weakness is... RMU! No more than 3/4 of them! I have all skills and I love gymnastic. For my weight (155) I have good strength and an acceptable engine...

[@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

[@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.

[@michaelandereck236]

My strengths are engine and skills which worked well for the Open. The quarterfinals will be much heavier where my weakness is Strength.

[@WODprep]

Yes - the QF will be a separator when it comes to strength. Don't miss the rest of the series to see how I can help with that. Part 4 is available here: wodprep.com/wodprep-academy/