Notes: Fifth Week of the Open Cycle, last week of the Open! Open workouts will be available Th nights at 5pm, from their the programming for Friday-Sunday will be manipulated to fit within the scope of the workout.
Th and Sundays are considered “rest days” during this cycle and are not considered part of the overall program. They will always be slightly longer workouts. This our 6th cycle and will finish off our CrossFit Calendar year and bring us to the CrossFit Open which begins in 8 weeks, on Thursday, February 23rd. To prepare for the unknown and unknowable this cycle will not be as regulated as cycles before. We will be focusing on strength more so than our last cycle which was focused on endurance, which means it’s time for higher intensity.. We should go into the open strong and with high capacity.
As always, 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 March 20th, 2017

Strength:
Spend 20 minutes building to a 3RM Back Squat
Conditioning:
For time:
10-1 DB Thrusters (down by 1)
5-50 Double Unders (up by 5’s)

Notes:
L1: 15/10 (or air squats), 2X single unders
L2: 30/20, Double under attempts
Rx: 50/35

Tuesday March 21th, 2017

Every 2 minutes for 18 minutes: 1 Clean + 2 Front Squats + 1 Jerk
Building

Conditioning:

6 Rounds:
30/20 Cal Row
2 Rope Climbs

Notes: 15 min cut off
L1: rope lowers
L2: climb as high as possible
Rx+: legless
Wed March 22nd, 2017

Strength:
Every 5 minutes for 20 minutes: 20 suitcase deadlifts, 100 meter farmer’s carry

Notes: L1: 16/12kg
L2: 24/16kg
Rx: 70/24kg

Conditioning:
5 Rounds:
10 Pull-Ups
15 Wall Balls
200 Meter Run

Notes: L1: 10/8
L2: 14/10
Rx: 20/14
Rx+: 30/20, Chest to Bar

Thursday March 23rd, 2017

Conditioning:
6 Rounds:
Run 400 Meters
20 Box Jumps
Rest 1:1

Notes:
L1: 12/8”
L2: 20/16”
Rx: 24/20”

Friday March 24th, 2017

TBA

Saturday March 25th, 2017

OPEN WORKOUT FROM 9-1
Sunday March 25th 2017

TBA

Click here for programming from the week of March 13th