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 8th 2018  


20 mins to complete 3 rounds for QUALITY of:


15 sec ring support hold

15 sec ring dip hold

10 basic ring swing towel drill

3 reps of 3 kip swings + 1 hip to rings

3 muscle up singles


L1: support and dip holds on boxes, ring row muscle ups

L2: banded support and dip holds on low rings, banded muscle up transitions

Rx: as written

Rx+: all the skills and drills with 3 front uprise singles instead of muscle ups



Open workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75/45  pound Snatch, 30 reps

30 Burpees

135/95  pound Snatch, 30 reps

20 Burpees

165/100  pound Snatch, 30 reps

10 burpees

210/120  pound Snatch, as many reps as possible


Notes: Measuring the Burpee target: Must be 6 inches above Athlete’s max reach.

L1: DB alt snatches 15/10 or Barbell 35lbs, move up in weight at your discretion.

L2: 45/35, 75/55, 95/65, 115/75

Tuesday January 9th 2018


Gymnastics Strength:

Every minute on the minute for 10 minutes- HSPUS


Notes: L1: Push-Ups, piked or knee 10/8 reps

L2: 10/8 Piked

Rx: 10/8 kipping

Rx+: 10/8 Strict



Every 5 minutes for 25 minutes:

Row 50/35 cals

5 touch and go snatches, building



This is another “you choose” workout, you can build the entire time and at the end of the workout record your best successful set of five touch and go.


Wednesday January 10th 2018



Front Squat:

Every 90 seconds for 12 minutes: 5 reps, across  


Notes: Try to do the same weight as you did last week (with 30 seconds less rest) if you didn’t do last week, then pick a challenging weight- think 80%)



30 minute EMOM:

Min 1: DB Lunges

Min 2: Toes to Bar

Min 3: Burpees to a target


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

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

Rx: 50/35, 10 Toes to Bar, 12 Burpees

Rx+: 50/35, 12 Toes to Bar, 15 Burpees


Thursday January 11th 2018


3 Rounds

15 Evil Wheels

10 Single Leg Deadlifts a side

100 Meter Farmer’s Carry AHAP



7 Rounds for time:

500 meter row

50 Double Unders


Notes: 25 minute time cap

L1 and L2 Attempts or singles


Friday January 12th 2018



21-15-9 Deadlifts


Notes: 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



12 MU

800m run

9 MU

400m run

6 MU

200m run



L1: ring row MU

L2: banded MU

Rx: MU

Rx+: Unbroken MUs


Saturday January 13th 2018



3X10 Deadlifts, AHAP Rest 2 minutes between sets all sets are the same weight.



Partner Conditioning:

25 minute AMRAP:

800 Meter Sandbag Run together, alternating carrying as you choose  

100 Synchronized Air Squats

50 Chest to Bar one partner hangs, the other works


Notes: L1: 30lbs, hold hollow while the other partner does ring rows

L2: 50/30, Banded pull-ups, may hold hollow instead of bar hang

Rx: 70/50

Rx+: 90/70


Sunday January 14th 2018



Complete as many rounds as possible in 40 minutes of:

20 Box Jumps

15 single-arm overhead squats Left Side

20 Wall Balls

15 single-arm overhead squats Right Side

20 Cal Row


Note: L1: 12/8, 15/10, 10/8

        L2: 20/12”, 30/20, 14/10

        Rx: 24/20”, 50/35, 20/14

Click here for Programming from the week of January 1st, 2018