Week 7 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 January 15th 2018  


20 mins to complete 3 rounds for QUALITY of:


3 reps of 2 kip swings + 1 hips to rings

5 tight transitions

5 Russian Dips

3 Muscle ups


L1: ring row transitions, use feet for Russian dips, ring row muscle ups

L2: tight transitions with thick band, Russian dips with minimal foot support,

Rx: tight transitions with lightest band possible, unbroken muscle ups

Rx+: all the drills, Strict MUs


Conditioning: WOD Demo with Patricia!

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box



L1: 45/35, (Do not drop empty barbells) load training bars to both do the s2oh and Deadlifts, 12/8”

L2: 75/55, 20/12”

Rx: 115/75, 24/20”


Tuesday January 16th 2018



Every 90 seconds for 15 minutes:

1 Snatch Balance, Building


Notes: This can be a challenging movement. For those struggling with mobility or for those that cannot overhead squat, work on your overhead squat with a barbell or DB’s. Rx+ athletes work on a no heave snatch balance



150 Wall Balls For time*

Every time you rest do 25 double unders

Notes: 14 minute time cap

L1: 10/8, singles

L2: 14/10, double attempts

Rx: 20/14


Wednesday January 17th 2018



Front Squat:

Every 90 seconds for 12 minutes: 3 reps, Across @85%



30 minute EMOM:

Min 1: DB Lunges

Min 2: Chest to Bar

Min 3: Burpee Deadlifts


Notes: 50 foot walking lunges (25ft increments like the open)

           L1: unweighted lunges, 10 v-ups, 8 burpees

L2: 35/25, 10 knee raises, 8 Burpees

Rx: 50/35, 10 Toes to Bar, 10 Burpees

Rx+: 50/35, 12 Toes to Bar, 12 Burpees


Thursday January 18th 2018


4 Rounds

4X8 Bulgarian Split Squats, AHAP

4X25 GHD sit-Ups

4X25 Back Ext


Notes: If you are new to GHD sit-ups cut the reps down to 5-10 reps and cut the range of motion down. Possibly try one round and then move to abmat sit-ups. For back extensions scale to good mornings with a barbell or band



25 minute amrap:

200 Double Unders

150 Air Squats

100 Push-Ups

50 Box Jumps



L1: Singles, Knee or banded push-ups, 12/8”

L2: Attempts, 20/12”



Friday January 19th 2018



21-15-9 Deadlifts


Notes: heavier than last week, touch and go

Record both weight and time.  

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

Rest two minutes between rounds




20 min AMRAP

2 MU


8 KB Swings


L1: ring row MU, down dog HSPU, 26/18 lb kb

L2: banded MU, box HSPU, 44/26 lb kb

Rx: 72/53 lb kb


Saturday January 20th 2018



Back Squat

Every 4 minutes for 20 minutes Max Effort Squats; @70% of your 1RM  

Record total number of squats



Partner Conditioning:

For time:

30 Clean and Jerks, Performed you go I go

100 Toes to Bar, one partner hangs while the other works

100 Cals on the Rower, partner holds planks

30 Clean and Jerks Each performed you go I go  


Notes: 25 minute time cap

L1: 65/45 or DB’s 20/15, v-ups partner holds hollow

L2: 115/75, knee raises  

Rx: 155/105

Rx+: 185/135


Sunday January 21st  2018



Complete as many rounds as possible in 40 minutes of:

4 Rope Climbs

100 Meter Plate OH Walking Lunge

15 Power Power Snatches  

400 Meter Run

Note: L1: rope lowers, no plate, DB 15/10

        L2: Climb as high as possible, 25/15lb plate, 115/75

        Rx: 45/25, 135/95


Click here for Programming for the week of January 8th, 2018