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Workout Pacing Predictors of Crossfit® Open Performance: A Pilot Study
Gerald T Mangine1, Yuri Feito1, Joy E Tankersley1
1Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA, USA.
Journal of Human Kinetics
|May 24, 2021
Summary
This study found that pacing strategies significantly impact CrossFit® Open performance. Maintaining a fast, sustainable average round rate is key for multi-round workouts, while focusing on specific exercises may be better for others.
Area of Science:
- Sports Science
- Exercise Physiology
- Performance Analysis
Background:
- The CrossFit® Open involves varied, high-intensity functional fitness workouts.
- Understanding optimal pacing strategies is crucial for competitive performance.
Purpose of the Study:
- To identify the most effective workout repetition and rest interval pacing strategies in the 2016 CrossFit® Open.
- To determine which pacing variables best predict overall performance.
Main Methods:
- Observational pilot study involving 11 recreational CrossFit® competitors (5 male, 6 female).
- Quantified exercise, round, and rest times using stopwatches.
- Calculated pacing as repetition rate (repetitions·s⁻¹) and analyzed changes across rounds.
Main Results:
- Average round rate significantly predicted performance in workouts 1, 2, and 5 (R² = 0.89–0.99).
- Slowest round rate best predicted performance in workout 3 (R² = 0.94).
- Wall ball completion rate predicted workout 4 performance (R² = 0.89), improved by deadlift rate.
Conclusions:
- For multi-round CrossFit® Open workouts, a fast and sustainable average pace is recommended.
- For workouts with distinct key exercises, focusing on those specific exercise rates may be more beneficial.
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