Week 5 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 25th 2017

Bring a Friend Day

 

Partner Conditioning:

15 minute amrap:

5 Burpees

10 jumping squats

100 Meter Run

 

Performed, you go, I go fashion

 

Rest 5 minutes then-

15 minute amrap:

5 Pull-Ups

10 Box Jumps

10 DB Thrusters

 

Performed, you go, I go fashion

 

Notes: L1: Ring Rows, 12/8”, 15/10 DB’s

L2: Banded Pull-Ups, 20/12”, 25/20

Rx: 40/25

Rx+: Barbell Jumping Squats, Chest to bar,  24/20”, 50/35

 

Tuesday December 26th 2017

 

Strength:

Every 2 minutes for 16 minutes:

10 Bar Facing Burpees

2 Cleans (Full), Building

 

Score is heaviest weight completed  

 

Conditioning:

Open Workout 16.5  

10 Rounds

9 Thrusters

35 Double Unders

 

Notes:

L1: 45/35, single unders

L2: 65/45, attempts

Rx:95/65

 

Wednesday December 27th 2017

Strength:

In 10 minutes find a 5RM Back Squat

 

Conditioning:

30 minute EMOM:

Min 1: Double Unders  

Min 2: 15 Unbroken Wall Balls

Min 3: 10 Chest to Bar

 

Notes:  L1: 50 single Unders, 10/8, Ring Rows   

L2: 30 Double Under attempts, 14/10, Banded Pull-Ups

Rx: 40 Double Unders , 20/14

Rx+: 50 double unders, 30/20

 

Thursday December 28th 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:

5 Rounds

500 Meter Row

40 Jumping Lunges

30 Goblet squats

 

Notes: 25 minute time cap

L1: 12/8kg

L2: 16/12kg

Rx: 24/16kg

 

Friday December 29th 2017

 

Strength:

21-15-9 Shoulder to Overhead

 

Notes:

Heavier than last week. Record both weight and time.  

L1 athletes, or athletes with poor mobility use DB’s.

Rest two minutes between rounds

 

Conditioning:

5 rounds for time:

30 air squats

20 Burpees

10 strict toes to bar

 

Notes:

L1: knee raises

L2: straight leg raises to parallel

Rx: as writen

Rx+ Stall bars

 

Saturday December 30th  2017  

 

Strength:

Every 2 minutes for 14 minutes: 1 Deadlift, building  

 

.

Partner Conditioning:

For time as a 2 person team:

100 Push Jerks

90 GHD Sit-Ups

80 Ring Dips

70 Kettle Bell Swings

60 Front Squats

50 Handstand Push-Ups

40 Rope Climbs

 

Notes: 25 minute time cap

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

 

Sunday December 31st 2017

 

“New Years Countdown”

Every 10 minutes for 40 minutes-

10 Calorie Row

9 Bar Facing Burpees

8 Chest to Bar

7 Front Rack Lunges a side

6 V-Ups

5 Handstand Push-Ups

4 Thrusters

3 Power Cleans      

200 Meter Run

1 Snatch

Notes: If you do not finish the countdown before the 10 minutes are up start back over at the beginning of the round at 10, 20, 30.

L1: Ring Rows, Push-Ups, 15/10 DB’s or 45/35 BB

L2: Banded Chest to Bar, Pied hspu, 95/65

Rx: 155/105

Rx+:185/135

Click here for Programing from the Week of December 18th, 2017

 

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