Open Prep Week 3 

23^rd September – 29^th September 

3^rd week of our lead up to the CrossFit Open starting on October 10^th. 

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 discuss if it’s right for you right now. It really is a fun 5 weeks, and is a great way to test yourself against the rest of the CrossFit community.

We will be dedicating Friday’s to the Open workouts. It will be the class WOD that day, but you also have up until the Monday evening to get it done (you’ll need to be judged by a certified judge) and submit your score online.   

---

Overview for this week: 

Monday: Gymnastics 

Tuesday: C&J / Heavy WOD 

Wednesday: Tempo BS / Teams of 3 

Thursday: ‘Pre game day flush’ 

Friday: Open workout 12.3 

Saturday: ‘Weekend Mash up’ EMOM 

Sunday: Olympic lifting class / Rest day 

MONDAY 23^rd SEPTEMBER 

GYMNASTICS STRENGTH: 

9 minute EMOM 

Min 1: Max Strict HSPU 

Min 2: 30 second hollow hold + 30 second superman hold 

Min 3: Max Strict pull ups 

---

WOD: 

10 minute AMRAP 

12 wall balls 9/6kg 

8 Pull ups 

4 wall climbs 

TUESDAY 24^th SEPTEMBER 

STRENGTH: 

Clean & Jerk complex 

15 minutes to build to a ‘heavy’ in the complex: 

1 Power clean + 2 Hang power clean + 3 jerks 

---

WOD: 

‘Up & Over’ 

5 rounds for time 

15 Deadlifts (70/47.5kg) 

10 Bar-Over Burpees 

5 Power Cleans (70/47.5kg) 

WEDNESDAY 25^th SEPTEMBER 

STRENGTH: 

Tempo Back Squats 

4 sets

6 reps @ tempo 31X1 

60-70% of 1RM

(Must stick to the tempo)

---

WOD: 

Team of 3 

21 minute AMCAP* (As many calories as possible)

As many cals in 21 minutes as possible (bike/row). 

*Every minute, on the minute, 1 member of the team must perform 8 x DB snatch @ 22.5/15kg.  

(The bike/rower MUST be ticking over the whole 21 minutes.) 

THURSDAY 26^th SEPTEMBER 

PRE GAME DAY FLUSH: 

WOD #1 

12 minute EMOM 

Min 1: 30-40 DU / Attempts  

Min 2: 1 minute of sit ups 

Min 3: 1 minute of ‘reverse’ squats (no rest at the top) 

REST 3 MINS

 

WOD #2 

12 minute AMRAP (To be performed at no more than 70% effort if wanting to be fresh for Fridays Open workout. If not interested in The Open, feel free to go hard!) 

50ft burpee broad jumps (2 lengths of the gym) 

200m run  

15 jumping pull ups 

FRIDAY 27^th SEPTEMBER 

WOD PREP: 

• Movement standards 
• T2B scaling options / movements 
• Build up in weight for the push press  
• Pacing strategies  

---

OPEN WOD: 

‘12.3’ 

18 minute AMRAP 

15 Box jumps 24/20” 

12 Push press 52.5/35kg 

9 T2B 

SATURDAY 28^th SEPTEMBER 

SKILL: 

• Renegade rows 
• DB thrusters 

---

WOD: 

‘Weekend Mash up’ 

30 minute EMOM (6 rounds) 

Min 1: 24 reverse DB lunges (12 each leg) 

Min 2: 12 push ups 

Min 3: 15 DB thrusters 

Min 4: 14 renegade rows (7 each arm)

Min 5: 10 V-ups 

Rx: 15/10kg DB’s or 16/12kg KB’s 

Select 2 x KB’s/DB’s that you can complete the 30 minutes with and give yourself some rest in each minute. 

SUNDAY 29^th SEPTEMBER 

Olympic lifting class