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



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



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



Every 2 minutes for 20 minutes:

1 Snatch Pull + 1 Snatch + 1 Hang Snatch, Building  



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



L1: Push Press 65/45, Clean 75/55

L2: Push Press 95/65, Clean 115/75

Rx: 185/125


Wednesday December 20th 2017



Every two minutes for 10 minutes: 3 reps, across  


Notes: 85% of your 1RM



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


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



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



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



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  



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



4 Rounds:

Run 800 Meters


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