12 weeks CrossFit Open preparation 

Weeks 1-4: Base Building & Skill Refinement

Strategy:

• Focus on building a solid aerobic base and refining technique in Olympic lifts, gymnastics, and common CrossFit movements.

• Include skill-specific sessions, emphasizing efficiency and consistency.

Workouts:

• Aerobic Capacity: Long-duration, low-intensity workouts. Think rowing, running, and cycling for 30-40 minutes at a steady pace.

• Olympic Lifting: Twice a week, focus on either snatch or clean and jerk. Include drills to improve technique.

• Gymnastics Skills: Work on handstand walks, muscle-ups, and pull-ups. Use skill drills and EMOM (Every Minute on the Minute) workouts.

• Strength: Squat, deadlift, and press. Aim for moderate weight, high volume.

• Mobility and Recovery: Yoga or active recovery sessions once a week.

Weeks 5-8: Intensity & Complexity

Strategy:

• Increase workout intensity and incorporate more complex WODs (Workout of the Day).

• Start simulating Open-like conditions in some sessions.

Workouts:

• MetCons (Metabolic Conditioning): Shorter, high-intensity workouts. Include AMRAPs (As Many Rounds/Reps as Possible) and time-priority workouts.

• Complex Lifts: Combine Olympic lifts with other movements, like squat cleans or thrusters.

• Advanced Gymnastics: Focus on efficiency in kipping movements and transitions in gymnastics.

• Strength Endurance: Incorporate lifts into MetCons and EMOMs.

• Active Recovery: Continue with weekly sessions focusing on mobility.

Weeks 9-12: Peaking & Open Simulation

Strategy:

• This phase is about peaking physically and mentally.

• Simulate Open workout conditions, including workout announcement and strategy planning.

Workouts:

• Open Simulation: Once a week, simulate an Open workout. Include unknown elements to mimic the surprise aspect.

• Speed and Power: Include sprint intervals, plyometrics, and explosive lifts.

• Strategy Workouts: Practice pacing and workout strategies.

• Tapering: Reduce volume in the last week while maintaining intensity, to ensure athletes are rested and ready.

• Mental Preparation: Include visualization and mental resilience exercises.

Daily and Weekly Structure:

• Alternate between heavy, light, and skill days.

• Include at least one full rest day or active recovery day per week.

• Regularly check in with the athletes for feedback and adjust the program as needed.

n the first four weeks of the CrossFit program, when focusing on technique for Olympic lifting (like snatch and clean & jerk), it's crucial to use percentages that allow your athletes to maintain form and precision. Here's a guideline for the percentages to use:

Week 1-2: Technique Emphasis

• 60-70% of 1RM (One-Rep Max): In these initial weeks, keep the intensity moderate. This range allows athletes to focus on form and technique without the added pressure of heavy weights.

• Example: If an athlete's 1RM snatch is 200 lbs, they should be working in the 120-140 lbs range during these sessions.

Week 3-4: Gradual Intensity Increase

• 70-80% of 1RM: As technique improves, you can slightly increase the weight. This still prioritizes form but begins to introduce a more significant challenge.

• Example: Using the same 1RM of 200 lbs, the athlete would now work in the 140-160 lbs range.

Key Points:

• Focus on Form: The primary goal is to refine technique, so even if the weight feels light, it’s about perfecting movement patterns.

• Dynamic Warm-Up: Ensure athletes are properly warmed up with mobility work and lighter sets before hitting these percentages.

• Adjust as Needed: If an athlete is struggling with form at these percentages, don’t hesitate to reduce the weight further. Technique is king.