Monday 140224

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Strength

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Back Squat

4 x 10

Remembers what your 10 was from last Monday’s 10-1-20-1-30-1? Use this as a guide for today’s load. We want you able to finish all reps with no problem!

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WOD

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Complete as many rounds as possible in 7:00 of:

5 Box jumps, 30″/24″

3 Power Cleans, 225#/155#

Scale the load appropriately for the power cleans. We want you to get rounds completed, so if the RX load is your 1RM or close to it, consider scaling down so you can get some work rather than being stuck on the cleans.

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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/02/Photo-Feb-10-10-50-51-AM.jpg” link=”” alt=”Darren” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Darren during a snatch WOD!

The 2014 CrossFit Games Season starts this week with the announcement of the first Open WOD on Thursday night. As you know by now, we’ll be hosting the Open WODs as our Friday workout. This is always the most challenging time to program for the gym. To not know what the workout will be on Friday can make it tough to lay out the week. We want to keep you moving weigth with the strength work, but we have to manage the volume and load so it doesn’t negatively impact you on Friday. We have to keep after the metcons, but if we program box jumps and burpees on Thursday for the WOD and the Open WOD has box jumps and burpees, we’ve potentially impacted your performance.

However, this isn’t our first time programming around the Open, so we’ve learned a couple things from when it went well, as well as when it didn’t go well! Here’s what you can expect over the next 5 weeks: you will be seeing a lot of mainsite workouts from the previous week. We’re banking on HQ not programming 150 pull-ups on the mainsite then programming a ton of pull-ups for the Open WOD. Is this a guarantee? Nope, but we’ll go with it. For the strength work, earlier in the week will either have higher volume at a light weight, or it will go a little heavy but short of 1RM territory. This will allow you to continue to make strength gains without blowing you up too much. As the week progresses, we’ll back off a little bit and you’ll have some skill work built in.

The last thing to consider is nobody knows you better than you. If you come in and a movement or volume of movement is programmed that you feel might impact your performance on the Open WOD on Friday, then scale as needed. If your goal is to do well in the Open, then you have to train with that focus. If you’re one of the majority of Evolve athletes who are opting out of the Open, then don’t sweat the details!