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
Notes:
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
Strength:
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
Conditioning:
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
Strength:
Front Squat:
Every 90 seconds for 12 minutes: 3 reps, Across @85%
Conditioning:
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
First:
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
Conditioning:
25 minute amrap:
200 Double Unders
150 Air Squats
100 Push-Ups
50 Box Jumps
Notes:
L1: Singles, Knee or banded push-ups, 12/8”
L2: Attempts, 20/12”
Rx:24/20”
Friday January 19th 2018
Strength:
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
Conditioning:
“Nate”
20 min AMRAP
2 MU
4 HSPU
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
Strength:
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
Conditioning:
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
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