Week 9 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 22nd 2018  


Gymnastics Strength

20 mins to complete 3-4 rounds for quality:


5 Headstand Knee Tucks

20 sec back to wall handstand hold- lean through shoulders, not by arching back

5 HSPU negatives

5 kipping HSPU


L1: tripod hold, piked handstand w/ feet on bench, down dog hspu negatives, down dog hspu

L2: headstand knee tucks against wall, wall walk hold as high as possible, hspu negatives on bench, headstand kip to plank

Rx: freestanding headstand knee tucks

Rx+: wall facing handstand knee tucks, freestanding handstand hold/negatives/kipping hspu




on a running clock:




DB Snatches


Movement standards:

  • All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
  • Feet must be kept together on the burpees, any stepping will render the workout scaled.


Notes: 8 minute time cap

L1: 15/10

L2: 35/25

Rx: 50/35


At minute 10 begin the next workout



Complete as many rounds and reps as possible in 5 minutes of:

Squat clean and Jerk  (165 / 110)



L1: 15/10 DB or 45/35 Barbell

L2: 115/75

Rx: 165/110


Tuesday January 23rd 2018



Every 90 seconds for 15 minutes:

1 Power Snatch + 1 Snatch Grip Push Press + 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.



Every 4 minutes for 20 minutes (five rounds):

Row 500 meters

3 Rep Back Squat

Rest the remainder of the time


Notes: Reps must be unbroken. Most athletes will he using 80-90% of their 1RM Back Squat

Rx: 275/205

Rx+: 315/225 -athletes if this weight is significantly under your 1RM do the workout for time   


Wednesday January 24th 2018



Spend 15 minutes finding a 3RM Push Press



30 minute EMOM:

Min 1: Cals Row  

Min 2: Toes to Bar

Min 3: Double Unders



           L1: 8 Cals, 10 v-ups, 40 Single Unders

L2: 10 Cals, 10 knee raises, 30 Double Under attempts

Rx: 12 Cals, 10 Toes to Bar, 40 Double Unders

Rx+: 15 cals, 12 Toes to Bar, 50 Double Unders


Thursday January 25th 2018


4 Rounds

4X25 Bowtie sit-ups

4X10 Good Mornings AHAP

4X20 alternating Lunge steps with a plate overhead



20 minute amrap:

400 Meter Run

3 Rope Climbs  

20 Cals on the Rower



Sub Rope Climbs for Lowers or Ring Rows

Rx+ Legless


Friday January 26th 2018



21-15-9 Deadlifts


Notes: Last week of this, 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






Ring Dips

Push Ups


***focus on movement efficiency


L1: down dog hspu, bench dip, banded push up

L2: bench hspu, banded ring dip, push ups

Rx: kipping

Rx+: strict


Saturday January 27th 2018



Front Squat

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

Record total number of squats



Partner Conditioning:

100 Burpees to a target

While one partner works the other partner holds a sandbag overhead


1 mile run with your sandbag switching off whenever


100 Sandbag Front Squats switch off as needed, do not drop the sandbag



20 minute time cap

L1: 30lbs

L2: 50/30

Rx: 70/50

Rx+: 90/70


Sunday January 28th  2018



Complete as many rounds as possible in 45 minutes of:

Row 500 meters

25 Chest to Bar  

Run 400 meters

25 Hang DB Power Cleans

100 Double Unders

25 DB Man Makers



L1: 15/10

L2: 25/20

Rx: 40/30

Rx+: 50/35


Click here for Programming from the Week of January 15th, 2018