Week 1 CrossFit Open 2020
7th – 13th October
First week of the CrossFit Open starting this Friday. Exciting times!!
If you want to play and haven’t registered yet, head over to https://games.crossfit.com/ to sign up.
Chat to your Hybrid Coach if you have questions about The Open, and decide if it’s right for you or not. Remember, it’s not for everyone and we understand that. The weekly programming will still be awesome, even if you’re not entering the Open. We want to look after all of our members, whatever your goals may be.
Monday, Tuesday & Wednesday will be normal training days throughout these 5 weeks, with Thursday being an ‘active flush’ to get you ready for Friday. We will though 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.
Have a great week and good luck in the Open if you’re taking part!
Overview for this week:
Monday: Power clean + push jerk
Tuesday: Back squat / ‘Ogar’ WOD
Wednesday: Gymnastic strength / Pairs WOD
Thursday: Active rest / Pre game day
Friday: Open workout ‘20.1’
Saturday: Hero workout ‘Jennifer’
Sunday: Olympic lifting class / Rest day
MONDAY 7th OCTOBER
12 minutes to establish a heavy Power clean + Push Jerk.
With 70-75% of that weight, perform 3 sets of 5 unbroken touch and go power clean + push jerk. Rest as needed between sets.
5 Rounds for time
10 burpee box jump overs 24/20”
12 KB swings 24/16kg
TUESDAY 8th OCTOBER
Build over the 5 sets to find a 3RM back squat.
If you’re feeling good, then go for a max attempt. If not, then keep the technique spot on and just work up to something moderate-heavy. The last 4 weeks of tempo work has hopefully helped improve your technique and positional strength. No tempo for this piece today.
14 minute AMRAP
3 Snatches 60/42.5kg
1 Muscle up (Bar/Ring)
12 Wall balls 9/6kg
WEDNESDAY 9th OCTOBER
Not for time
Strict Chest to bar Pull ups
*Perform 20 fast ab mat sit ups after each round*
In Pairs for time. (1 works, 1 rests)
30 synchro air squats buy in
Into 4 rounds of:
30 cals bike/row
30 push ups
90 DU / 180 SU
30 synchro air squats buy out
THURSDAY 10th OCTOBER
‘Pre game day’
3 x 9 min EMOM’s with 3 mins rest between each.
Keep the intensity relatively low if intending on hitting the Open workout tomorrow. If not doing the Open, then you can really go hard on each of these 3 EMOM’s.
Min 1: 40 seconds of down/ups
Min 2: 40 seconds of Russian KB swings
Min 3: 40 seconds of hollow rocks
REST 3 mins
Min 1: 10-12 DB clean and jerk (single DB, 5 or 6 each arm)
Min 2: 20-25 air squats
Min 3: 10-12 superman rocks
REST 3 mins
Min 1: AMRAP in 45 secs DU/SU
Min 2: AMRAP in 45 secs handstand hold
Min 3: AMRAP in 45 secs forearm plank
FRIDAY 11th OCTOBER
CrossFit Open workout
SATURDAY 12th OCTOBER
American KB swings
26 minute AMRAP
10 Pull ups
15 KB Swings 24/16kg
20 box jumps 24/20″
SUNDAY 13th OCTOBER
Olympic lifting class or Rest