Week 3 of Open Prep! This cycle will bring us to the 2018 CrossFit Open. Whatever your goal is you should look forward to getting really fit over the next 12 weeks :).


Monday: Gymnastics Strength rotating weekly, written by Coach Chelsea, Conditioning Prep

Tuesday: Barbell Complex with a one round sprint/into a multi round conditioning

Wednesday: Squats + 30 Minute EMOM- rotating through 4 week cycles

Thursday:  Long Conditioning

Friday: Workout Focusing on the gymnastics movement trained on Monday

Saturday: Deadlift work and or squatting + Partner Conditioning

Sunday: Long Conditioning


Scaling Options for Class:

L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.

L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.

Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.

Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.


Monday December 11th 2017



20 mins

3-4 rounds for quality


3x 10 sec Body tightener w/ 10 sec rest

1 Hollow body wall walk + 3 shoulder shrugs

30 sec hollow body hold

Accumulate 1 min wall facing handstand hold



L1: body tighteners, hollow body wall walk to max comfortable point, hollow hold, 1 min plank hold

L2: body tighteners, hollow body wall walk to max comfortable height, hollow hold, 1 min angled wall hold

Rx: as written

Rx+: Freestanding handstand hold



7 rounds:

30 seconds on 30 seconds off

Bar Muscle Ups

KB Swings

Goblet Squats


Notes: Each element is scored

L1: Ring Rows, 25 Cal Row, DB 15/10 front squats or 25/15lb BB, 12/8”

L2:  Banded Pull-Ups, 35lb Bar, 20/12”

Rx: 24/16kg

Rx+: 32/24kg


Tuesday December 12th 2017



In 10 minutes:

Row 100/75 Calories


with the remaining time Find a 1RM Hang Snatch


Conditioning: Wod Demo with Dutch and Chris

Part 1

1 Round for time:

50 Double Unders

25 Wall Balls

12 Chest to bar Pull-Ups  


5 minutes Rest


Part 2

4 Rounds for time:

50 Double Unders

25 Wall Balls

12 Chest to Bar Pull-Ups


Notes: two scores.  

L1: 10/8, 12/8kg

L2: 14/10, 16/12kg

Rx: 20/14, 24/16kg

Rx+: 30/20, 32/24kg


Wednesday December 13th 2017



Every two minutes for 10 minutes: 5 reps, across  


Notes: Heavier than last week, Choose a challenging weight that you can attempt to hit for each set of five, 80-85%+ (if you have completed the last two weeks)



30 minute emom:

Min 1: Burpee Box Jumps

Min 2: DB Hang Cleans (full)

Min 3: Cal Row


Notes: Week 3 of these movements, last week of this! Try to add one rep to each or go up in weight from last week.

L1: 6 reps 12/8”, 6 DB Hang Cleans 15/10, 10/8 Cal Row

L2: 8 reps 20/12”, 8 DB Hang Cleans 25/20, 15/10 Cal Row

Rx: 10 reps 24/20”, 10 DB Hang Cleans 45/30, 17/12 Cal Row

Rx+: 12 Reps 24/20”, 12 Hang Cleans 50/35, 20/15 Cal Row


Thursday December 14th 2017


5 Rounds

60 sec plank

20 Back Extensions(L1/L2 do arch ups)

20 Single Leg Deadlifts (10 each side)



25 minute amrap:

100 Foot Bear Crawl

2 Rope Climbs

30 Jumping Lunges

40 Double Unders



L1: rope lowers, singles

L2: climb as high as possible, attempts


Friday December 15th 2017


21-15-9 Hang Power Cleans


Notes: Last week of this! Go for it! This is scored by weight AND time. Please record both pieces. This strength portion will be a three week mini cycle so you will do this one more time next week.

You pick the weight for Unbroken Hang Power Cleans, L1 athletes, or athletes with poor mobility use DB’s.

Rest two minutes between rounds



40 T2B buy in

Accumulate 4 min HS hold

*every time you come down, run 200m

40 T2B cash out

20 min cap



L1: hanging knee raises, plank hold, 100m run

L2: toes as high as possible with straight legs and maintaining rhythm, box handstand hold

Rx: wall facing handstand hold

Rx+: Freestanding handstand hold


Saturday December 16th 2017  



Every 2 minutes for 16 minutes: 3 Deadlifts Building




Partner Conditioning:

24-minute EMOM (Every Minute, On the Minute):  barbell thrusters, bar facing burpees


Notes: You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

L1: 45/35 or 15/10 DB, 5/5

L2: 75/55 5/5

Rx: 95/65  7/7

Rx+: 105/75 7/7


Sunday December 17th 2017



5 Rounds

500 meter row

100 meter farmer’s carry

200 Meter Sandbag Run


Notes: L1: 12/8kg 30

L2: 16/12kg, 50/30

Rx: 24/16kg, 70/50

Rx+: 32/24kg, 90/70


Click here for Programming from the week of December 4th, 2017