Week 4 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 18th 2017
Strength
20 mins
3-4 rounds
5 box rocks
4 box single leg extensions (2/side)
20 wall facing handstand shoulder taps
50’ handstand walk
Notes: L1: down dog rocks, down dog single leg extensions, down dog shoulder taps, 50’ straight leg bear crawl
L2: box rocks with knees tucked, box single leg extensions, shoulder taps with feet on box, handstand walk around box- half way around and back
Rx: as written
Rx+: box rocks, box single leg extensions barley taping toe to box and switch legs mid air + straddle press handstand negative to ground, freestanding shoulder taps, 3 cast handstands + 25’ HSW + 3/2 pirouette + 25’ HSW
Conditioning:
5 Rounds for time:
12 Burpee DB Box Step Ups
8 DB Thrusters
4 Bar Muscle Ups
200 Meter Run
Notes: 18 minute time cap
L1: 15/10, 12/8”, Jumping Bar MU
L2: 25/20, Banded BMU
Rx: 40/25
Rx+: 50/35
Tuesday December 19th 2017
Strength:
Every 2 minutes for 20 minutes:
1 Snatch Pull + 1 Snatch + 1 Hang Snatch, Building
Conditioning:
Open Workout 15.4
8 minute amrap:
3 Handstand Push-Ups
3 Cleans
6 Handstand Push-Ups
3 Cleans
9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans
Etc. Adding 3 reps to the handstand push-ups each round, and 3 reps to the clean every 3 rounds
Notes:
L1: Push Press 65/45, Clean 75/55
L2: Push Press 95/65, Clean 115/75
Rx: 185/125
Wednesday December 20th 2017
Strength:
Squat
Every two minutes for 10 minutes: 3 reps, across
Notes: 85% of your 1RM
Conditioning:
30 minute EMOM:
Min 1: Double Unders
Min 2: 15 Unbroken Wall Balls
Min 3: 2 Rope Climbs
Notes: L1: 50 single Unders, 10/8, climb as high as possible
L2: 30 Double Under attempts, 14/10, climb as high as possible
Rx: 40 Double Unders , 20/14
Rx+: 50 double unders, 30/20, 2 Legless
Thursday December 21st 2017
First:
5 Rounds
20 Abmat Sit-Ups (Rx+ GHD)
45 second Arch Up hold (Rx/Rx+:top of Back Ext hold)
8 Bulgarian Split Squats a side
Conditioning:
Row a 2K
Every 2 minutes get off and perform 7 Thrusters
Notes: 20 minute time cap
L1: 45/35
L2: 75/55
Rx: 95/65
Rx+: 115/75
Friday December 22nd 2017
Strength: WOD DEMO with Rachel “Goose”!
21-15-9 Shoulder to Overhead
Notes:
Just like the hang cleans you choose the weight. Record both weight and time.
, L1 athletes, or athletes with poor mobility use DB’s.
Rest two minutes between rounds
Conditioning:
4 rounds for time:
50’ Handstand Walk
15 DL
400m run
Notes: L1: Straight leg bear crawl, 75/55
L2: 30 shoulder taps with feet on box, 115/85
Rx: 225/155
Rx+: 275/185
Saturday December 23rd 2017
Strength:
Every 2 minutes for 14 minutes: 1 Back Squat @90%
.
Partner Conditioning:
With a partner complete the following and divide up anyhow:
3 Rounds:
40 Calorie Row
30 Toes to Bar
20 Burpee Box Jump Overs
10 Ring Muscle Ups
Notes: 25 minute time cap
L1: V-Ups, 12/8”, double the Ring Rows or Transitions
L2: Knee Raises, 20/12”, Transitions
Rx: 24/20”
Sunday December 24th 2017
Conditioning:
4 Rounds:
Run 800 Meters
Then:
3 Rounds:
5 Power Snatches
10 Wall Balls
25 Double Unders
Notes: 45 minute time cap
L1: 45/35, 10/8, Singles
L2: 95/65, 14/10, Double Under attempts
Rx: 135/95, 20/14
Click here for Programming from the Week of December 11th, 2017
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