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Strength
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Press
3 x 8 @ 60% 1RM
If you don’t have a 1RM we will help you figure out your starting point!
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WOD
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Complete as many rounds as possible in 12:00 of:
10 Burpees
25 Wall Balls, 20#/14#
50 Double-unders
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Tom and Noah broing it out.
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From Now Till The Open!
We are just over 5 weeks out from the Open! You guys have been steadily signing up….keep it going. You’re going to be doing the Open workouts whether you sign up or not because they will be our Friday WOD anyway, so you might as well get the chance to enter your score!
Today we start the round of programming that will take us through the start of the Open. You’ve been prepping for the Open all year because we are a CrossFit gym that does CrossFit and the Open is CrossFit too. There’s no need to get all crazy leading up to it. However, we can be smart and do some things that will set you up for success when the unknown gets announced each week. Here is what you can expect from this programming cycle:
Lots of couplets and triplets, most of which will be under 15 minutes. This is the template most often seen in the Open workouts, so we will reinforce that. Don’t worry, you’ll get your chippers and 20+ minute WODs too!
A consistent visit to movements seen in the Open. There are only 19 movements that we’ve seen in the Open. Of those 11 have shown up 4 or more times. There are also movements we know (or think we know!) won’t show up because they are too difficult to judge. We’ll focus on what we think you’ll see.
Strength work with a focus on volume. Will you have to lift heavy during the Open? Maybe, but you’ll have to work your way to that heavy weight by moving lighter loads first. Will you have to move a lighter weight for many reps? Yes. You’ll be seeing a focus on volume the next several weeks.
Skill work. We know that past opens have had some higher skill movements show up. You will see skill sessions once a week where those who need a little extra help and coaching will have that opportunity to dial in some of the finer points. Those who already have them down will have the chance to get some practice in.
Oly lifting. Will we see a version of the snatch or clean in the Open? Yes. We’ll keep refining those skills during this cycle to get you better.
CrossFit. This is just CrossFit. You will have fun, you will get fitter, you will get faster. That’s the main goal anyway, right?
We hope hearing why we do what we do helps you a little bit. We really do love the Open. There is nothing like having a date on the calendar to help keep you focussed on your training, nutrition, and recovery. Still not sure? Come hang with us on Saturday 2/4 for the Open Q&A after the WOD and we’ll answer all of your questions! Have a great week!
