Open Prep

Absolute Performance Training

Functional Fitness, Functional Training, Gymnastics, Strength & Conditioning
Coach
Nuno de Abreu

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.

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LOSERS HAVE GOALS-WINNERS HAVE A PLAN!
Simple and effective programming with all the thinking done for you. You simply follow the plan, put in the work and get the results that you deserve.
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LEVEL UP ON YOUR SKILLS
Simply Leveling up on your skills will help you gain thousands of places in the worldwide rankings. Even one muscle up, one metre handstand walk or one double under will push your score higher than most people competing in the open.
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EFFICIENCY
No need to spend hours in the gym. Each session will be around 30 minutes long.
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KNOW WHAT NEEDS TO GET DONE
Know your training in advanced and plan your training to your schedule.
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COACHING & ACCOUNTABILITY
You'll get the real deal! Direct contact with me (Nuno de Abreu) to hold you accountable and provide the feedback you need to grow.
Features
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Access to your coaches
You get the real thing. I'll be there to coach you and hold you accountable. We're in it together.
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Programming 3 days per week
3 training days per week incorporating conditioning, barbell work and gymnastics.
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Exercise Video Guidance
Movement demo videos to guide you and make execution easy so you know exactly what I'm asking for and how to perform the movements.
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Detailed, expert instruction
No need to guess what I'm looking for, I'll give you the important details you'll need so that you get the exact right stimulus.
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Committed Teammates
This is NOT for everyone, but only those who are committed!
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Delivered through TrainHeroic
This program is delivered using the TrainHeroic app, an exceptional human performance coaching platform. Track your progress and so much more!
Equipment
Required
Barbell & Plates // Pull-up Bar + Rings // Dumbbells + Kettlebells // C2 Rower + Assault Bike + SkiErg
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-12-12

Lifting/Conditioning

A

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

B

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.

Monday
Off Day
Tuesday
2022-12-14

Barbell Cycling - Snatch

A

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)

Stamina Builder

B

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

Wednesday
Off Day
Thursday
2022-12-16

A

Squat/Power Snatch

10 x 1

B

Clean&Jerk

10 x 1

Accessory - Grip Strength/Conditioning

C

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

Friday
Off Day
Saturday
Off Day
Coach
coach-avatar Nuno de Abreu

10+ Years Coaching Experience Dead serious about making people stronger, healthier, and improving the quality of their life.

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NOBODY CARES-WORK HARDER!

Your First 7 days are on me! Fight mediocrity & Get started!

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Open Prep
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Open Prep
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Open Prep
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