Open Prep Week 4 

30^th September – 6^th October 

Ok, here we go! Last 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! 

Chat to your Hybrid Coach if you have questions about The Open, and if it’s right for you or not. 

We will be dedicating Friday’s to the Open workouts over the five weeks of competition. 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.   

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Overview for this week: 

Monday: Tempo BS / BMU WOD 

Tuesday: Snatch complex 

Wednesday: Gymnastics / Pairs WOD 

Thursday: ‘Pre game day flush’ 

Friday: Open workout ‘19.3’ 

Saturday: Chipper 

Sunday: Olympic lifting class / Rest day 

MONDAY 30^th SEPTEMBER 

STRENGTH: 

Tempo Back Squats  

4 sets 

4 reps @ tempo 30X1  

70-80% of 1RM 

(Must stick to the tempo) 

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SKILL: 

Bar muscle up / Jumping BMU 

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WOD: 

5 rounds for time 

9 Hang cleans 50/35kg 

9 STOH 50/35kg 

3 Bar muscle up (scale to jumping MU / C2B / Pull ups) 

TUESDAY 1^st OCTOBER 

OLYMPIC LIFTING: 

Snatch  

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

2 Hang power snatches + 1 OHS 

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SKILL: 

The Burpee 

• Movement standards (full extension, to a target) 
• Efficiency tips  
• Scaling options 

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WOD: 

10 minute AMRAP 

2,2,4,4,6,6,8,8,10,10,12,12,14,14,16,16… etc… 

Burpees 

Wall balls 9/6kg  

WEDNESDAY 2^nd OCTOBER 

GYMNASTICS STRENGTH: 

SUPERSET 

A1. Weighted Strict pull ups 

A2. Weighted push ups (Plate on back) 

4 sets of 6-8 reps. Rest 60-90 seconds. 

Find a challenging option that you can complete 6-8 reps unbroken on both movements. 

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PAIRS WOD: 

20 minute AMRAP 

50 cals row / 40 cals bike 

50 Russian KB swing 24/16kg 

50 cals row / 40 cals bike 

200m run with the KB 

(Both athletes will run together but only 1 has to carry the KB. The KB can be passed over as many times as you wish during the 200m. If a male and female pair up using different weight KB’s, then they will use the lighter one to run with.) 

THURSDAY 3^rd OCTOBER 

WOD: 

Pre Game day flush 

30 minute EMOM (Not for score) 

Min 1: 75-100ft bear crawl

Min 2: 100m run @ 70-85% effort

Min 3: 20-25 air squats 

Min 4: 15-20 Ring rows 

Min 5: 60-100 single unders / 30-50 DU

6 rounds. 

The aim here is to maintain a pace and keep moving throughout the whole 30 minutes, not blowing up early. The numbers given above are just rough guides. If you’re in for the Open workout Friday, then don’t go too hard as you’ll want to be fresh & ready to give it everything!! 

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MOBILITY/STRETCH:

• Calves
• Ankles
• Back

FRIDAY 4^th OCTOBER 

WOD PREP: 

• Strict HSPU technique and tips 
• Scaling options 
• Warm up and prepare body for movements – overhead pressing and lunges. 
• DB box step ups technique  

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OPEN WOD: 

‘19.3’ 

For Time: 

200 ft Dumbbell Overhead Lunges (22.5/15kg) 

50 Dumbbell Box Step-Ups (24/20 in) 

50 Strict Handstand Push-Ups 

200 ft Handstand Walk 

Time Cap: 10 minutes 

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CORE WORK: 

Not for time 

15-12-9 

Strict Toes to bar (control on way down) 

Back extensions on floor 

SATURDAY 5^th OCTOBER 

SKILLS: 

• DB push press 
• Devils press 
• Ring muscle up scales

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CHIPPER WOD: 

For Time: (35 minute cap)

100 Goblet squats (1 x 22.5/15kg)

90 Single unders / 45 DU 

80 Box jumps 24/20″

70 Single unders / 35 DU 

60 DB/KB push press (2 x 22.5/15kg)

50 Single unders / 25 DU 

40 Pull ups 

30 Single unders / 15 DU 

20 Devils press 22.5/15kg 

10 Ring muscle ups

800m run 

Must use the same weight for both push press and devils press. 

SUNDAY 6^th OCTOBER 

Olympic lifting class or rest day