CrossFit® / November 2019

Open Pro Tips by Forte Method + the AthleteHUB

The 2019 Crossfit Open is upon us, gear up for weekly tips from Reebok & Crossfit Games athlete Rob Forte & mobility advice from the AthleteHUB.

The 2019 CrossFit Open kicks off shortly and Reebok is supporting you along the way! Tune into a Reebok first! With Reebok Open Pro Tips coming to you each and every Friday of the Crossfit Open. Crossfit Games legend & fan favourite, Rob Forte, will be your go-to expert on advice + tips to get you through each workout. Followed by a host of mobility exercises created specifically for each Open workout, powered by the gurus at the AthleteHUB.


Powered by Forte Method + the AthleteHUB.



The Athlete HUB pointers:

• To effectively kip for the ring muscle ups and maintain good position during the rowing and the wall balls thoracic mobility is important
• Take the time to roll out and stretch your thoracic spine (mid back). It will also help your breathing as this area of the body houses the lungs!
• You need your lats for the ring muscle ups but as you use them they’ll tighten making It difficult to maintain thoracic mobility. Make sure you release your lats using a foam roller.
• The hips and the glutes will be tested with this workout. Take the time to stretch the glutes with the pigeon stretch and the hips with the frog stretch.

Rob Forte's pointers:

• If you struggle with muscle-ups, spend the first 5 minutes of the workout trying to get out what you can
• Once you’ve done as many muscle-ups as you can, get through the rower and wall-balls because there is a tie-break time
• With the remaining time, pump out as many muscle-ups as you can
• Try to stay constantly moving, and importantly- have a flexible game plan. AKA, be willing to adjust the plan during the workout based on how you feel

Remember to enjoy the last Open workout!  


• There’s a new movement – so make sure you warm-up properly!
• Practice your clean and jerks and make sure you get used to how the weight will feel
• During the workout, use the clock as your gauge. Check-in with the clock when you start to slow down and determine how much rest is needed in order to keep pushing
• In terms of your mindset, fire up when it’s time to hit the heavy weights and in between the lifts calm your breathing
• Post workout, get amongst your community and have fun!


• There’s no coincidences in this programming, both movements will be fatiguing your glutes and your quads so spend time rolling them out and stretching them
• If your glutes aren’t active during the workout your quads will carry the load and fatigue quicker so prep your glutes with some glute bridges to fire them up before the workout
• By the time you get to the pistols you’ll have done 90 box jumps/step ups. These will tighten the calf muscles so if your ankle mobility is an issue the pistols will be difficult. Once again this isn’t a coincidence!
• Take the time to roll out and stretch your calf muscles before the workout. Spend extra time on them if ankle mobility is an issue for you!
• The shoulders will get a workout during the jerk-portion of the lift. I recommend a modified sleeper stretch using a massage ball to loose them up.


We have a repeat workout here so first thing is to use the data you have from completing last year. Think about how you could have improved on it!



• Practice the hand stand push up, and even get someone to watch you do it
• If you feel you are missing the ROM try ABMAT and plates first then bring your hands closer together and try to pull your toes to the floor
• Calm is key for this week
• Try not to get frustrated - take a deep breath and focus on coaching yourself in the way you would coach someone you care about
• Make sure to tune into the mobility tips as the heavy deadlifts make this essential before and after the workout


• Expect the posterior chain (the muscles down your spine and the back of your legs) to become a limiting factor for both movements as fatigue sets in
• Make sure you take the time to loosen the glutes and the hamstrings before the workout. The more involved they are in the deadlifts the less involved your lower back will be!
• Take time to roll out your triceps and your thoracic spine to prevent fatigue in the handstand push-ups
• If the jump from the first deadlift weight to the second weight is going to be tough it’s worth doing a lift at a weight in between the two prescribed weights. This rep won’t count to your score but will help your nervous system be more prepared to lift the heavier bar!

The Forte Method gives you Reebok’s OPEN Pro Tips for 20.2

Using transitions to your advantage and leading your mind are the two key take-outs to prepare for this workout.

• Scale transitions depending on your fitness levels (ie. make them bigger or smaller)
• Test transitions by doing 3 x rounds of the workout in your warm up
• Lead your mind so your negative thoughts don’t end up leading you
• Mentally focus on the count to stay present in the moment
• Try not to led negative thoughts dictate your output
• Keep perspective - 20 minutes isn’t long in the scheme of things 

Reebok Open Pro Tips 20.2 – Powered by the AthleteHUB

• The stimulus of dumbbell thrusters rather than barbell thrusters not only tests your overhead strength but also your shoulder stability. 
• The toes-to-bar and the double-unders will fatigue your shoulder stability as well as your midline as the workout progresses. 
• Spend time rolling out the Lats and the Serratus (two key elements of shoulder stability) and activating them before the workout. 
• The sets of double unders with progressively tighten the calf muscles as the workout progresses making ankle mobility a factor on the thrusters. Spend time rolling out the calf muscles and stretching them before and after the workout. 
• Once again expect your grip strength to get tested so prep the forearms with the “bone-saw” mobility exercise we introduced you to last week.

Reebok Open Pro Tips 20.1 – Powered by the AthleteHUB


• The repetitive pull from the floor and the stimulus of coming up out of the bottom of a burpee are going to hit and fatigue the same muscle groups. 
• Make sure your hamstrings and lower back are properly warmed up before you begin the workout and spend time rolling out any tight points in both and stretching your hamstrings. 
• A dynamic warm up rather than a static stretch will be more effective in prepping your lower back for this workout. 
• The time cap is tight for anyone that’s not a pro-athlete so you’re going to want to hold onto the bar as much as possible – that means your grip is going to burn. 
• In this video we’ve shown you how to do a “bone-saw” to help loosen up the muscles involved with grip through the forearm. Make sure you use it!

Reebok Open Pro Tips 20.0 – Powered by The Forte Method

Pacing and self-talk are the two-key take-outs to prepare for this workout.

The approach:

• Plan how the GTO will be broken up. 
• Decide if you are doing snatch or clean & jerk. Test both. 
• Do a mini-version of the workout (e.g. 3x 5 GTO and 7x bar-facing burpees). 
• Remember that 'the more it hurts during, the better you’ll feel afterwards'. Repeat this mantra to yourself when the going gets tough.

Be sure to follow the journey on Instagram: @thefortemethod @gethubbed


CrossFit® / November 2019