Week 11 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 February 5th 2018  

Gymnastics Strength

20 mins to complete 3-4 rounds for quality

5 Strict top half C2B bro reps- start in a 90 degree pull up, aggressively pull your chest to the bar and return to 90 degrees.

10 Bar rows with feet on bench- set barbell up on rig, maintain hollow as you pull your chest to the bar

10 Kip swings- focus on aggressive snap from arch to hollow

20 hollow rocks

L1: jumping C2B bro reps, bar rows w/ feet on ground at an incline

L2: banded bro reps, bar rows w/ feet on ground

Rx: as written

Rx+: Bar Complex: 4-5 sets of 3 strict C2B + 3 C2B ice cream makers + 3 pull overs

Conditioning:

Workout 11.5

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (145/100)

10 Toes to bar

15 Wall balls (20lbs to 10' target/14 to a 9’ target

Notes:

L1: 45/35 hang power cleans, or 15/10 hang power cleans, v-ups, 10/8lbs

L2: 75/55, knee raises, 16/12

Tuesday February 6th 2018

Strength:

Every 90 seconds for 15 minutes:

1 Push Jerk + 2 Jerks  

Conditioning: WOD DEMO!

Ascending Ladder of:

Snatch (FULL)

Bar Muscle Up

*200 Meter Run after each round

Notes: Ascend in reps each round: 1/1, 2/2, 3/3

L1: Banded Pull-Ups, 45/35# snatch or DB Snatch 2 reps for everyone

L2: Jumping Bar Muscle ups

Wednesday February 7th 2018

Strength:

Spend 15 minutes to:

Find a 2RM Deadlift  

Conditioning:

30 minute EMOM:

Min 1: Handstand Push-Ups

Min 2: Burpee Box Jump Overs

Min 3: KB Swings

Notes:

L1: 8  Push-Ups, 6 BBJ 12”, 12/8kg

L2: 8 Pike HSPU’s, 8 BBJ 20/12”, 16/12kg

Rx:  10 HSPU, 10 BBJ 24/20”, 12 24/16kg

Rx+: 12 HSPU, 12 BBJ 24/20”,12 32/24kg

Thursday February 8th 2018

Conditioning:

4 Rounds:

50 Double Unders

40 Sit-Ups

30 cal row

200 meter run

Notes: 45 minute time cap. You must be doing Rx EVERYTHING to do GHD sit-ups.

L1: Singles Knee or banded push-ups, air squats  

L2: modified pistols

Rx: GHD

Friday February 9th  2018

Strength:

21-15-9 Thrusters!

Notes: Unbroken

Record both weight and time.  

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

Rest two minutes between rounds

Conditioning:

15 min AMRAP:

2 rounds

10 OHS

10 C2B

2 rounds

12 OHS

12 C2B

2 rounds

14 OHS

14 C2B

*Continue adding 2 reps after every 2 rounds

L1: 45/35, Jumping C2B

L2: 65/55, Banded C2B

Rx: 95/65

Saturday February 10th 2018 Come to Paradiso CrossFit Venice to watch our VBC vs. PCF LIFT OFF!

Strength:

Spend 20 minutes to:

Find a 2RM Deadlift

Partner Conditioning:

25 minute amrap:

Each Row 250 Meters while your partner holds plank

10 Rope Climbs (alt 1/1)

100 Meter Sandbag Run, Partner does burpees while other partner is running, switch partners each round

Score is total burpees completed by team

Notes:

L1: climb as high as possible or climb on the short rope, 30lb sandbag

L2: climb as high as possible, 50/30

Rx: 70/50

Sunday February 11th 2018

Conditioning:

“Jaxx”

Buy-in: 200 Meter Walking Lunge holding DB’s

Then:

5 Rounds

25 Wall Balls

25 Abmat Sit-Ups

Buy-out: 200 Meter Walking Lunge holding DB’s

“Jaxx” is dedicated to coach Jackie Tadych. Jackie has been a beloved coach at Paradiso CrossFit since 2011. She is known for her dedication and care to the athletes in her classes and positive attitude.  Jackie is a go to favorite in private coaching; helping athletes from the newbie to the rehab client, the seasoned veteran to those in need of nutritional advice. Jackie’s supportive attitude, work ethic, and her own “ab” and “cake” work is inspiring :).  You can find her often at the local stairs or adding lunges into every workout. Thank you for all you do Jackie! If you see Jackie today give her your appreciation and make sure not to disappoint her on the lunges!

Notes: L1: unweighted lunges, 10/8

L2: 25/15, 14/10

Rx: 35/25, 20/14

Click here for Programming from the Week of January 29th, 2018