Natalie celebrates a 111 Kilo Clean and Jerk in Bejiing

CrossFit/USAW Open

USAW Strategies For Competition

How to Approach Your Lifts

Weightlifting requires more than raw talent to finish on top. Successful athletes understand the unique structure of the competition and have a plan of action to ensure their success. 

Strategies in the sport differ greatly depending on both the athlete and the situation. In this video filmed at the Cheyenne Mountain Resort, Casey and Natalie Burgener break down some potential approaches that competitors might use at the upcoming CrossFit/USAW Open. The power couple also talk about typical scenarios that arise at Oly meets and how to cater your training to them.  

In competition, Casey takes the page out of his father Mike's  playbook. They are both proponents of a conservative opener. In other words your first attempt should be a weight that you can confidently hit 100 percent of the time. "If someone woke you up at 2 am, you'd make it," says Casey. This will avoid 'bombing out,' which is the Olympic Weightlifting equivalent of a DNF. Your second attempt should fall at or just above your current personal record. Assuming success there, your final attempt would set a new PR. 

The size of the jumps depends on various factors. The size of the athlete, for example, can dictate whether a 10 kilo jump ends in celebration or tears. A heavy weight (105+) will have far less stress with 10 kilos than say, an 84 kilo female, who is fighting against a much larger percentage of her overall max lift. 

If you're competing directly with someone, you will game the situation a little more. Because of the 1 kilo rule you might jump more conservatively to stay just ahead of the other athlete. Finally, how you're feeling will greatly effect the way you jump in weights. If you're hit your PR and you're feeling bulletproof, you could jump more aggressively. However, 5 kilo jumps are pretty standard for men. 

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The CrossFit/USA Weightlifting Open

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