Part 1: kzfaq.info/get/bejne/Y7Wnead8z9DJl6s.html Part 2: kzfaq.info/get/bejne/i86YmMZe0rKlpnk.html Part 3: kzfaq.info/get/bejne/kJuKhK510ZmbhYU.html Part 4: wodprep.com/wodprep-academy/

Engine: pacing. I’m typically strong in this area, but pacing can always improve Strength: have raw strength, but lack the skill to use it properly Working with a coach one on one who has been adding these type world additional programming to my daily plans. But always love hearing and learning what Ben suggests and his Open tips are some of the best!

Strength: I was concentrating on skill and mobility through WODprep academy and left the raw strength. For engine: I need to focus more on knowing my best pace in different workout styles. Love your videos Ben 😊

I plan to work on my range of motion and pacing on ski erg today. Thanks Coach Ben!

Capacity and mobility for sure. Life is SUPER busy at the moment, but I'm hoping I can spend some time this summer adding extra work to my daily workout to hit these weaknesses.

Thanks for the great video and info. Need to work in output and mobility. Haven't worked out a plan yet, but will. Cheers

Engine: Output. I can handle longer, slower workouts and manage the pacing of them (I have an endurance sport background) but I get gassed if I have to do shorter, higher output work (did well on 24.2, not as well on 24.1). I'm going to work on this one by adding in short bursts of high effort on my bike rides. Powering up hills, racing on flats, etc., and picking my workouts in the week to include ones with high output opportunities Strength: This one is tougher to decide! My positioning is usually pretty good. I definitely could keep working on the skill, but there are times I get pinned under lifts that I can't stand up (both cleans and snatches). Of the three areas, this is the one I'm least concerned about improving. (none of the weights in this year's open concerned me at all)

Strength- Rekindle relationship with “raw strength.” Something that was on the top of the list when I first started CrossFit but got replaced by all other things that are CrossFit (learning new movements, skills, nutrition, just keeping up, etc. ) this video is a good eye opener, should help in regrouping my vision for myself. Engine - Capacity was my weakness during the 2024 Open. Adding these to my 2024 Vision Board. Thank you, Ben.

Capacity - 3-4 days a week of zone 2 cardio on bike / row Output - Incorporating HIIT sprints 10 cal bike in 30 seconds emom 8-10 rounds Raw strength - 5x5 squats and deadlifts (2 days a week) along with current CF programming

I have a presinal teainer thatbis absolutely amazing, he has been the ine introducing me to CrossFit, i an in love with it by the way , and I am learning skills and working on building my strength. I love box jumps, clean and jerk, jump rope, and squats! ❤

Output for me for sure. I Get smoked by a bunch of guys that are way more powerful than me on the rower or the ski and most definitely the bike

Capacity and Positioning for me definitely.

I am going to work on Engine -Output- 30 second bike sprints Strength- Skills - Practice lifting cues for each lift

Engine: I need to work on output interval sprinting on the echo bike seems like a good place to start. Strength: I will work on Raw strength. I lack in gymnastics movements so improving my raw strength will help me accomplish my goals in skills.

Engine: Pacing - try to hold a certain pace for 500m for 5 rounds, with a 3:00 rest in between rounds; Sprint EMOMs on the rower & bike. Strength: Work specifically on strict press and bench.

Definitely going to take that emom idea and really work on the capacity and output.

Hi Ben, as always a great video, clear, illustrated and well built up 👍 For me my main weakness is definitely « raw strengh » and open results prove it again: - 24.1: 8:36 (12 258 / 177 224) - great pace, everything UB, good feeling. Nearly a pleasure - 24.2: 745 reps (17 860 / 177 224) - I followed your tips, slow is smooth, smooth is fast. Quite happy with the score. - 24.3: 124 reps (46 252 / 177 224) - I paced the first part and broke every thrusters and C2B into 5/5 and it was ok. But the second bar at 61kg just destroyed me and sent sent me directly to the dark zone Ahah. I had to do it 1 by 1 with rest between the rep. Probably one the wost wod in my 3 year crossfit life in terms of feelings during and after the wod. I am aware about my lack of strength especialy with my legs and since 4 months on top of my training program I am doing back and front squat, lunges, strongman (sandbag clean, heavy sled push, carry yoke…). I can see a progression but now I have the feeling that I have a second problem with heavy snatch for example: I do not have the capacity to accelerate heavy bars after the knees. Same feedback with heavy clean or the thruster during the 24.3, I had the feeling to make « slow motion power thrusters » which cost tons of energy… So I would like your point of view: in order to increase strenght and succeed heavy bars (which is the end goal) do you think it is also necessary to develop « explosivity » in addition to « raw strenght »? If yes, how to increase « speed » or « explositivity » with heavy charges? Thank you and sorry in advance for my english 😅 As french guy, it is my duty to be bad at foreign languages. Cyril

Mobility and skills. Great content Ben!

Capacity: I'll incorporate some EMOMs as accessory work after class. Positioning: Do more stretching in and out of the gym. Foam role and not let myself get stiff after workouts.

Pacing on engin, and strength raw strength, get those 100% of weight deathlift and back squat in.

Engine: more worlk on those 3. I have a good capacity but some times (or most of the time) I don't manage the pacing very well, so I end myself burning out...) Strenght: more on Positioning and Skill.

Will add more sprinting on bike coz I can’t go more than 20s Mobility is a big problem! Should do more stretch and lower weight movements

Thank you for this. I need to improve my engine/capacity - I'll be trying to do long 50 minute sessions on my assault bike at home on Wednesdays once a week. keeping around 60 rpm 135 bpm I don't need to work on strength relative to my engine.

This is such awesome content to follow the Open season season with, thank you for putting this out there!! Engine: capacity work, I would like to add a couple of days of zone 2 work in but what's a good length of time to hold zone 2 to build up capacity? Like 40 minutes or like 25 minutes? Strength: positioning work, I like the idea of holding awkward lifting positions under tension so I'll add that for accessories

Pacing and positioning for sure. As a large American, 6'7" 330, I lack flexibility (bulky muscles) and often come too hot out the gate a suffer the rest of the workout when I know I have a good gas tank. Awesome series so far, thank you!

Thank you for the thorough analysis and insightful clips. Capacity and Output are definitely need for me, Raw strength also. I feel like I'm struggling because I know it's taking a lot of time and effort. If there's a structured program available, I believe I could follow it more effectively. Can you provide more examples or guidance?

Engine is my best developed thing. I think pacing is most important for me to train. In strenght made some progression last year with pr's on all lifts. But... raw leg strenght is missing because of knee artrose. My legs already move inside @50kg front squat 😅

I would say that I really need to work on raw strength, but also skill. Doing some good old fashioned weight lifting will help with the strength. As far as engine, my focus would be ,ore on capacity and output. Doing tabatas and intervals on bike, rower, and ski erg, but holding a pace for long period of time as well

Capacity. At 57 I tend to not have the energy reserve needed to keep a higher pace. But I keep the goal to always grow.

My engine is good- need to work on overhead strength and overhead mobility for sure.

Output and positioning, could use some ideas for each. Bike output, and overhead squat position.

engine output, more emoms both short and long strength raw, OH squats and strict presses

I already came up with a plan for improving My engine. I'm going to join wodprep accessory engine and then aim to complete those 3 additional workouts a week either straight after normal class or at a different time depending on my schedule!!

I plan to work on output. I don't have a rower at home, so I will do single-unders because those get my heart rate up quickly (I'm a beginner). For strength, I need most to work on mobility. I do have access to some follow-along videos, but I'd like your advice on mobility. My hamstrings are perhaps the worst, followed by shoulders, hips, ankles, you name it...

Raw strength is my achilles heel - I can power clean as much as I front squat. That would help with engine output as well. Just can't hammer the bike or row like bigger guys.

Hi Ben, For Engine, I think I’m doing ok, I always go hard in training but I paced for the open and wonder if I was maybe pacing a little too slow and could have maybe pushed a bit more for 24.2 (rx) and 24.3 (scaled). For strength, shoulder mobility is definitely an area I need to work on as my strength is decent. I’m new to CrossFit and your videos were a bit help during the open.

Raw strength is my forte, kneecapped by my lack of skill in oly lifts, and sometimes questionable mobility. All aspects of engine need work, I'm gassed after 30s and can't do any kind of cardio. Started c25k to work on this for some zone 2 time.

Hello Ben. Incredible videos after the Open, allow us to decide where to focus to better evolve. I thank you for that. These two areas are my biggest weakness when it comes to evolution, with the main focus on Raw Strength and Output. I have been doing the Masters Intermediate program at WODPREP but I need your help to identify the best way to develop in these two areas.

Raw Strength and Endurance Output

Absolute raw strength, i find it difficult to extra train my squat and deadlift outside the the wods i follow

I need to work on raw strength. Going to dedicate one day a week to squat and bench

Thanks so much for your videos. How would you add some "engine capacity work" right after a WOD? (without adding such things as 45min rowing intervals 😂 but still more than just Zone 2)

Output on engine and raw strength.

I think you may elaborate more about the « pocket » ( strength, skill) for people who have spend a lot of time in a commercial gym on machine or only pumping muscles.. the explosivness is my weak point.. raw bench raw ohp raw deadlift is easy.. but my weight on the bar drop drasticly when its come time to snatch or clean.. sorry my first language is french

I totally bombed 24.1 - I am not sure which Engine facet failed me! I have the capacity for burpees and db snatches, at least individually. I know I paced poorly- I tried pacing better on second attempt but found it hard to slow those movements down. I simply couldn't produce the required output in less time. For all us who thought we "should have done better" at 24.1, any insight?

Positional strength, no contest.

Do you have any videos or tips for mobility to help with the front rack position?

Positioning and Capacity/output

What would be an example for a workout to build capacity? 4x4mins row and 2 mins break?

Engine: pacing Strength: skill + positioning

Skill/output

Totally missed the opportunity to us PRS for the strength area…😢

One thing that I often wonder is what is “good” Not because I need to compare myself to others, but more because I am unsure what ratios are appropriate I can front squat around 130 kg and snatch 80…does that mean I should focus on raw strength or technique I know it is a hard question to answer, but besides lacking muscle ups in skill I am unsure what I should focus on🤷‍♂️

Every 3 minutes for 30 minutes: 12/9 Echo bike cals as fast as possible

From the engine category, I need to work on capacity the most - I’ll be adding in some rowing and running on my off days to help with this goal. From the strength side, I feel pretty well rounded in all three areas, so would increasing raw strength be my best area of focus? Then, as strength increases, getting comfortable with that new weight in positioning and skills?

Raw strength. I have the mobility and the skill, to such a degree that I will attempt a new 1rm snatch and fail it because I sit under it perfectly and can keep chilling there but just lack the strength to stand it up. Then with engine my power output on machines specifically could use some work. Not that it's bad, but i'm also a small and light female which isn't advantageous on machines. I think that if I improve my raw strength there will be some carry-over to power output on machines right? I can do sprint intervals just fine it's just on machines that it kills me.

Emom’s are your friend

Engine: Capacity and output Strength: Raw strength

Engine: output and capacity Strength: raw

My challenge is mainly in the energy output and pacing. In terms of capacity, it works for 1 or 2 rounds at 90%. But then the lactic acid comes in and my capacity drops. I therefore have to pace a lot, which means I generate too little output to complete the WOD on time. What should I integrate into my weekly schedule to improve this? Is greatly appreciated!

Engine: output Strength: raw

Ugh, guess i need to start doing more sprints...

I just joined the masters Wodprep, Well the WODprep masters program brings these types of training into play over the next year building up to the open and quarterfinals and beyond?

capacity mobility

Do you think it's possible for a Foundation Athlete this Open (reason being 1yr postpartum) can become an Rx Athlete for next years open with intentional training x4 times a week, proper nutrition + sleep. Or is this being too ambitious? 😅

I need to improve all components

Question: do you think it’s possible for a 51 year old, 5’10”, 188lb, 15-20% body fat, Male, to add 10 lbs of muscle by attending CrossFit classes 3 x wk for a year? Or would they need to do additional weight lifting specifically for muscle growth?

concerning Engine its definitly OUTPUT and for strength i have to practice the skills for cleans and snatches!!!

I just came off spine fusion on my C5 - C6 last October. I qualified for the Masters 65+ Quarterfinals and really didn't train for the tests. What can I do to improve my position in the next few weeks to make it to the Semi's? I was thinking of do Emom's 3 days a week along with my strength training just to see how far I can get. Also work on some skill movements that I currently am struggling with.

👍👍

I have short term high power output but my long is endurance is 💩. Do I just hold 85% for 10 minutes multiple times 😂? Ugh

Im bit confused. There are three spheres of training but skill, strength and engine but the skill falls under strength??

What if I don’t have any strengths?

Capacity & Capacity.....

Why call it Engine when it can be called "Endurance"?

Become a RX athlete and do STRICT PULL-UPS!!!! MY WORD when will we ever see this at top level comps???? Such a waste of one of the best tests of strength for humans!!!