17-1-9


The open is upon us and is starting in 7 weeks! Everyone has been killing their 1 rep maxes, but now the programming will be shifting to increasing your conditioning and your ability to work through more volume on light to moderate weight.

Strength:
• Moderate Intensity and volume
• Approximately 2 days a week
• Basic lifts such squat, deadlift, etc.
• More utilization of the EMOM format
• Olympic lifts and complexes
• Practice lifting moderate to heavy in a fatigued state
• Not for time workouts

Conditioning:
• Time domains often in the 7-15 minute range, occasionally in the 20+
• Increase reps and loads
• Focus on movements seen in the Open
• Multiple short workouts
• Increased Monostructual training such as bike or rower.
• Repeat of Open workouts.
• High intensity – give 110%!!!
• Not for time workouts

** we are going to try and set up some retest days or events where we can recreate the events with judges.

Accessory:
• Open Specific Skill such as T2B, high rep wall balls, double under etc
• Continued work on movements such as strict pull-ups, dumbbell/barbell rows, banded exercises
• We will be supplying a generic workout template for you to follow on days you choose rather than programming something for the date. 


CrossFit WOD
Back Squat 3-3-3-3-3, Work up to heavy 3.

4×2 Minute Bike, Rest 2 Minutes
– After each set perform one of the following options
• 3-10 Strict or Kipping Handstand Push-up (scale with no more than 1 abmat)
• 6-8 Seated Single Arm Dumbbell Press
– Post total individual round and total calories.


Mobility:
Barbell Quad Mash
Barbell VMO Mash
IT Band Mash 


BodyFit:
5x
Push-ups

Ab Mat Sit-up
Right Side Plank
Left Side Plank

3x AMRAP 5
20 Overhead Walking Lunges
20 Plate Ground to Overhead
20 Cal Row
Rest 2 Minutes