Open prep week 1
9th September – 15th September
We hope you enjoyed ‘deload week’! There were some fun workouts last week, and plenty of opportunity to work on your skills. It was also Test Week for the Endurance class with some epic scores being put up. Great job team!
Here is the first week of our lead up to the CrossFit Open starting on October 10th.
There will be a focus around the Open, but also still keeping in mind the members who won’t be interested in signing up and come to us for overall health and fitness.
We will dedicate Friday’s to an ‘Open-style’ workout (the day we’ll host the Open WOD’s over the 5 weeks), and Thursday will become a ‘pre-game day flush’. The flush will be a longer, sweaty workout which will allow you to stay fresh for the Open workout the next day, and also challenge the members who aren’t entered and just want a good session. This will begin now and continue through the 5 weeks of the Open.
We’ll also be rotating the strength section of the class and won’t be dedicating a day for each movement. E.g. Friday was always Snatch, now it could be any day of the week. This will expose more people to the movements and build on what we’ve already learnt. After the Open, we’ll go back to having a dedicated day for each strength piece.
Have a good week, and enjoy your fitness! ?
Overview for this week:
Monday: Back squats
Tuesday: Push/Pull upper
Wednesday: Snatch
Thursday: Pre-game day flush
Friday: Bergeron Open test
Saturday: Cleans
Sunday: Olympic lifting class / Rest day
MONDAY 9th SEPTEMBER
STRENGTH:
Back Squats – 4 sets
8 reps @ tempo 32X1 @ 50-60%
(Rest 2 mins between sets)
WOD:
In a 14 minute window, complete the following:
21 Power cleans (60/40kg)
21 T2B
15 Power cleans
15 T2B
9 Power cleans
9 T2B
6 Power cleans
*Max T2B in remaining time*
Your score will be the time you finish the final 6 Power cleans, + total number of T2B in remaining time.
TUESDAY 10th SEPTEMBER
STRENGTH:
PUSH/PULL UPPER BODY
5×5 building
A1. Strict press
A2. Strict pull up (optional weighted)
Perform 5 reps of strict press, into 5 reps of strict pull ups. Rest 2-3 mins between sets. Build over the 5 sets.
WOD:
5 rounds for time
20 Slam balls
15 KB Deadlifts 1 x 24/16kg
100m single arm farmers carry (1 x KB) 24/16kg. Hold in 1 hand for 50m, then change.
WEDNESDAY 11th SEPTEMBER
STRENGTH:
Snatch
15 minutes to build to a ‘heavy’ in the complex:
Snatch grip DL + Hang Power snatch + OHS
WOD:
In Pairs – You Go, I go.
1 full round each.
18 minute AMRAP
5 calories bike/row
10 DB Snatch 22.5/15kg (5 each arm)
15 Box jump overs 24/20”
THURSDAY 12th SEPTEMBER
‘PRE GAME DAY WORKOUT’:
10 min EMOM
Min 1: 5 box jumps/step ups + 5 air squats
Min 2: AMRAP DU’s / SU’s / DU practice
Rest 3 minutes
10 min EMOM
Min 1: 5 ‘no press’ burpee + 5 plate G2OH
Min 2: AMRAP Stepping OH lunges with plate
Rest 3 minutes
10 min EMOM
Min 1: 5 push ups + 5 sit ups
Min 2: 100m run
FRIDAY 13th SEPTEMBER
OPEN STYLE WOD:
‘Bergeron Open Test’
AMRAP in 20 minutes
50 Wall Ball Shots (9/6kg)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (65/45kg)
20 Jerks (65/45kg)
10 Power Snatches (65/45kg)
10 Muscle-Ups (Bar or Ring)
SATURDAY 14th SEPTEMBER
STRENGTH:
Cleans
15 minutes to build to a ‘heavy’ in the complex:
Clean grip DL + Hang Power clean + Front squat
WOD:
For Time:
150 air squats
800m run
50 HSPU
SUNDAY 15th SEPTEMBER
Olympic lifting class or Rest day