Open Prep is here! The next 12 weeks 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 + 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 November 27th 2017


Gymnastics Strength:

In 20 mins, complete 4 rounds for quality:


  • 10 kip swings holding a small theraband between feet***if you lose the band at any time during the set, perform 5 burpees at the end of the set.
  • 5 hips to bar singles
  • 5 bar muscle up singles
  • 5 bar dips

L1: 5 kip swings, jump to kip swing, jumping bar muscle ups, push ups on barbell on low rack

L2: 5 kip swings, hips as high as possible, banded or spotted bar muscle ups, bar dips with barbell on low rack

Rx: kip swings, hips to bar, bar muscle up singles, bar dips

Rx+: Bar Complex: 5x for quality- 1 bar muscle up + 5 bar dips + 1 bar muscle up + forward roll to 5 sec L-hang + pull over




Wall Balls


Notes: L1: 10/8

L2: 14/10

Rx: 20/14

Rx+: 30/20


Tuesday November 28th 2017


Strength: Wod Demo!

Every 90 seconds for 15 minutes:

20 double unders + 2 Hang Snatches


Notes: This is a building in weight workout. Rx+ athletes do 35 double unders each round, L1/L2  do attempts or singles.



Part 1:

1 Round for time:

15 DB Push Press

10 Handstand Push-Ups

200 Meter Run

Time Cap: 3 minutes


Rest 4 minutes


Part 2:

3 Rounds for time:

15 DB Push Press

10 Handstand Push-Ups

200 Meter Run


Notes: two scores. Time Cap: 12 minutes  

L1: 15/10, Push-Ups or seated press

L2: 25/20, Piked or Bench HSPU’s

Rx: 40/25


Wednesday November 29th 2017



For 10 minutes, Every two minutes, 5 reps, across  


Notes: Choose a challenging weight that you can attempt to hit for each set of five  



30 minute emom:

Min 1: Burpee Box Jumps

Min 2: DB Hang Cleans (full)

Min 3: Cal Row


Notes: feel free to discuss reducing or adding reps with your coach. We will see this emom for a few weeks so work on challenging yourself each week.

L1: 6 reps 12/8”, 6 DB Hang Cleans 15/10, 10/8 Cal Row

L2: 8 reps 20/12”, 8 DB Hang Cleans 25/20, 15/10 Cal Row

Rx: 10 reps 24/20”, 10 DB Hang Cleans 45/30, 17/12 Cal Row

Rx+: 12 Reps 24/20”, 12 Hang Cleans 50/35, 20/15 Cal Row


Thursday November 30th 2017



4 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, Dumbbell snatches alt

From 3:00-4:00, pull-ups

From 4:00-5:00, Dumbbell Push Jerks

Rest 5 minutes between rounds


Notes: Record total reps each round

L1: 200 Meter Run 15/10, Ring Rows

L2: 200 Meter Run, Double Under attempts, 20/15

Rx: 35/25


Friday December 1st 2017



For 20 minutes

2 minute front rack holds at 80-100%+ of your Front Squat (you may build)

Directly into a 60 second plank hold

Rest 1 minute


Every 4 mins for 20 minutes:

25' Dual DB front rack walking lunges

8 Lateral burpee over DBs

25' Dual DB front rack walking lunges

4 Bar Muscle Ups


L1: 15/10 lb, jumping bar muscle ups on low barbell banded to rig or pull up bar

L2: 30/20 lb, banded bar muscle ups

Rx: 50/35 lb, bar muscle ups

Rx+: 8 bar muscle ups


Saturday December 2nd 2017  



Every 2 minutes for 16 minutes: 3 Deadlifts Across


Partner Conditioning

For Time:

Teams of 2:


Squat Clean

100m Run


Notes: Partner 1 completes 10 reps and 100m run, then partner 2

completes 10 reps and 100m run and so on…

L1: 45/35 or 15/10 DB

L2: 75/55




Sunday December 3rd 2017



45 minute amrap:

10 Turkish Get-Ups (5 each side)

20 Sit-Ups

30 Cal Row

40 Wall Balls



L1: 12/8kg,

L2: 16/12kg

Rx: 24/16kg,

Rx+: GHD


Click here for Programming from the Week of November 20th, 2017