Open prep week 2
16th September – 22nd September
2nd week of our lead up to the CrossFit Open starting on October 10th.
Check back to last week’s programming for a full brief on this block and what we intend to do over these weeks.
If you haven’t registered yet, head over to https://games.crossfit.com/ and sign up! Speak to your hybrid coach if you have questions about The Open, and if it’s right for you or not.
(I would HIGHLY recommend being really sensible if doing back to back days this week. The intensity is high (apart from Thursday) and you’ll need time to recover from the workouts. For example, if you’re coming Friday for the Open workout, then have a rest Saturday. Both days are intense and we don’t want anyone over training/getting injured.)
Have a good week, and enjoy your fitness! ?
Overview for this week:
Monday: Snatch
Tuesday: Gymnastics focus
Wednesday: Cleans / Pairs WOD
Thursday: Pre-game day flush
Friday: Open workout 17.5
Saturday: ‘Hotshots 19’
Sunday: Olympic lifting class / Rest day
MONDAY 16th SEPTEMBER
STRENGTH:
Snatch
15 minutes to build to a ‘heavy’ in the complex:
2 hang power snatches + 1 power snatch + 1 OHS
WOD:
For time
Buy in:
30 burpees
5 rounds of
16 DB snatches 22.5/15kg (8 each)
14 air squats to med ball
12 push ups
10 Sit ups
Cash out:
30 wall balls
TUESDAY 17th SEPTEMBER
GYMNASTICS STRENGTH/SKILL:
5 minutes to practice Handstands / Free standing HS / Wall facing HS
5 minutes to practice Hollows & arches / Kip swings / Midline engagement
5 minutes to practice Toes to bar / Toes to rig / Toes to KB / L-sits
WOD:
15 min AMRAP
5 T2B
10 American KB swing 24/16kg
20 DB box step ups (10 each) 22.5/15kg DB – you choose where to hold the weight, think 19.3)
WEDNESDAY 18th SEPTEMBER
STRENGTH:
Cleans
15 minutes to build to a ‘heavy’ in the complex:
2 hang power cleans + 1 Power clean + 1 jerk
PAIRS WOD:
You go, I go style for time (15 min cap)
10 rounds (5 rounds each)
9 calories row / 7 cals bike
7 Deadlifts 82.5/60kg
5 Strict HSPU
**Be sensible with the DEADLIFT weight. This is a heavy bar and must be treated with respect. Good technique throughout. You and your partner MUST be able to both lift this weight for UNBROKEN reps. You’ll be sharing the 1 bar.**
THURSDAY 19th SEPTEMBER
‘PRE GAME DAY FLUSH’
This will be a great sweat, but also get you ready for the big Open workout tomorrow!
3 rounds not for score
E2MOM 36
Min 0-2 400m run
Min 2-4 Sit in the bottom of a squat for 2 mins (can you do it?)
Min 4-6 2 minutes of down/ups
Min 6-8 Rest walk
Min 8-10 30 second forearm plank + 30 seconds of sit ups x2
Min 10-12 Passive hang from bar (every time you drop, perform 5 air squats)
FRIDAY 20th SEPTEMBER
STRENGTH: (Use this as a primer for the WOD)
3 supersets:
10 x DB Push press
8 x Barbell front squats (from the floor, you must clean it)
Rest 90-120 seconds
Build the weight each set and work up to a moderate/heavy.
WOD PREP:
OPEN WOD:
‘17.5’
10 Rounds for time
9 Thrusters @ 42.5/30kg
30 DU
SATURDAY 21st SEPTEMBER
WOD:
‘Hotshots 19’ (40 min cap)
6 Rounds For Time
30 Air Squats
19 Power Cleans (60/40kg)
7 Strict Pull-Ups
400m run / (500m row or 25/20 cals bike)
SUNDAY 22nd SEPTEMBER
Olympic lifting class / Rest Day