It's that time of year to prepare for the CrossFit open that is just around the corner. Whether it is your first CrossFit Open or you are a seasoned athlete, you still need to prepare for the CrossFit Open and this is the program that will help you be as ready as possible for the CrossFit Open.
This program will have a main focus on building your aerobic capacity, barbell cycling and gymnastics skill and conditioning.
A1: 10-8-6-4-2 of squats cleans @ 60-70% of 1RM Squat Clean Perform 1:00 Row for Max Cals After Each Set of Cleans Rest 5 minutes A2: 5-4-3-2-1 of squat cleans @ 70-75% of 1RM Squat Clean Perform 1:00 Row for Max Cals After Each Set of Cleans Notes: Focus on moving the barbell roughly 1 rep every 10-15 seconds. Keep a solid consistent pace throughout. For the rowing, Pick target calories that you think you can hit for all 10 sets, this should be a hard effort - 8-9/10 effort. RX Athletes should aim at getting a minimum of 18/15 Cals for each set of the rowing Scale Athletes should aim at getting a minimum of 14/11 Cals for each set of the rowing
Handstand Focus Work
Accumulate 60 seconds of HS hold in Each Position: A: Narrow hand position - Hands inside shoulder width B: Regular hand position - As you would have them when performing HSPU C: Wide hand position - Hands outside shoulder width Notes: If you need scale, sub the HS Hold up against the wall with a Pike position.
Barbell Cycling - Snatch
Every 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load – 55-60% of 1RM Snatch This complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch - Bar at pocket-level 1 Hang Power Snatch - Bar at knee-level 1 Power Snatch - from the floor 1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)
For Time: 1-2-3-4-5-6-7-8-9-10: Burpee Box Jump Overs Toes to Bar 15/12 Cal Row Notes: Flow will be as follows: 1 Burpee Box Jump Over + 1 Toes to Bar + 15/12 Cal Row then perform 2 BBJO + 2 TTB + 15/12 Cal Row...all the way ending off with 10 BBJO + 10 TTB + 15/12 Cal Row
10 x 1
10 x 1
Accessory - Grip Strength/Conditioning
Accumulate with as few breaks as possible: 2 Minute pinch grip plate hold 2 Minute dead hang with a pronated grip 1 Minute pinch grip plate hold 1 Minute dead hang with a supinated grip No rest between movements
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