Week 10 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 29th 2018  


Gymnastics Strength

20 mins to complete 3-4 rounds for quality


5 headstand press to plank

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

5 wall facing hspu negatives

5 strict hspu


L1: 20 sec back to wall headstand hold (no press), piked handstand hold w/ feet on bench, down dog hspu negatives, down dog hspu

L2: tripod kip to plank, wall walk hold as high as possible, hspu negatives on bench, bench hspu

Rx: start in headstand, shift weight over center of mass (hands) press to plank, look at toes. maintain hollow and vertical forearm on wall facing negatives- you will end in an angled headstand hold.

Rx+: freestanding hspu negative + press to plank, freestanding handstand hold, wall facing hspu negatives on parallettes, freestanding strict hspu



Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs


Notes: 20 minute time cap

L1: 15/10, 20/12”, step ups allowed

L2; 25/20 24/20”, step ups allowed

Rx: 50/35, 24/20” no step ups, follow new DB snatch rules (may not switch hands overhead)


Tuesday January 30th 2018



Every 90 seconds for 15 minutes:

3 Position Snatch  


Notes: Start from the high hang


Conditioning: WOD DEMO!


Workout 1:

Pull-Ups, KB Swings

Rest 1 minute between 1 and 2


Workout 2:

Power Cleans and Push-Ups


Notes: Death by is within the minute 1/1, 2/2, 3/3 until you cannot continue, once you reach failure rest one minute and move to workout 2.

Time Cap: 24 minutes

L1: Ring Rows, 12/8kg, 55/45, Knee Push-Ups or Banded

L2: Banded, 16/12kg, 75/55

Rx: 24/16kg, 135/95

Rx+: 32/24kg, 185/135


Wednesday January 31st 2018



Spend 15 minutes finding a 3RM Back Squat



30 minute EMOM:

Min 1: Burpees + Thrusters

Min 2: Plank

Min 3: Double Unders



           L1:  5+5 15/10 DB’s, 10 Abmat sit-ups, 40 Single Unders

L2: 6+6 75/55, 45 second plank, 30 Double Under attempts

Rx: , 8+8 95/65, 60 second plank, 40 Double Unders

Rx+: 10+10 95/65, 60 second weighted plank, 50 Double Unders


Thursday February 1st  2018


Run 1 Mile

100 Sit-Ups

80 DB Hang Power Cleans

60 Chest to Bar

40 DB Push Press

Row 2K  


Notes: 45 minute time cap

L1: Cut all reps in half including distances 15/10, Ring Rows

L2: 25/20, banded CHEST TO BAR

Rx: 40/30

Rx+: GHD 50/35


Friday February 2nd  2018



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



100 DU

75 OH Plate walking lunges


75 OH Plate walking lunges

100 DU


20 min cap!

L1: 200 single unders, unweighted lunges, down dog hspu

L2: 50 struggle unders, 25/15, bench hspu

Rx: 45/25, kipping

Rx+ Strict


Saturday February 3rd 2018



Last week of this!

50 Rep Back Squat


If you have been following along this cycle you have previously performed this exercise twice. This will be our last week of this, challenge yourself!



Partner Conditioning:


Overhead Squats (synchro)

Wall-Balls (synchro)

Toes to Bar (synchro)


Notes: 18 minute time cap

L1: 45/35 OH or Front Squats, if you struggle with mobility do DB front squats 15/10, 10/8, v-ups

L2: 75/55, 14/10, Knee Raises

Rx: 115/75, 20/14

Rx+: 135/95


Sunday February 4th 2018



45 minute amrap:

400 Meter sandbag Run

Then 3 Rounds:

3 Rope Climbs

10 Burpees

20 Grasshoppers



L1: 30lbs, rope lowers

L2: 50/30

Rx: 70/50

Rx+: 90/70

Click here for Programming from the Week of January 22nd, 2018