Programming 2.13 – 2.19

Brandon CFSB CrossFit Blog 0 Comments

A week before the open is typically when you want to accomplish a few things

  1. Get in some skill work on possible movements that may be coming up in the open.
  2. Get some practice on time formats you’ll see in the open – average of 12 minute workouts, some CP, some Aerobic. Your rounded work pacing should apply well here.
  3. Keep the CNS firing with some high intensity low volume strength movements
  4. Get some confidence in your pacing and in some movements.
  5. Develop a routine around your training time, and around the days for  the open
  6. Allow your body to recover with a slight drop in overall volume. It’s important to note that I want you to hit these workouts…but at 80%, if you feel as though you can’t rest 10 minutes and do it again you may be going too hard – just an FYI.
  7. Visualization of how you will do under different circumstances in the open as well as how you will perform realistically.

This should go without saying. But your sleep, stress, nutrition , schedule, training should be locked down. If you are serious about it, it should have been locked down 8 months ago. If not, do the best you can to tighten it up now, and have fun.

A. Skill Work

Dumbbell Snatch 5×12, rest in between sets

15 Minutes to hit the sets

No Score

B. CP

12 Minute Amrap – RX’d

10 Deadlifts @ 225/155
10 Handstand Push Ups – Hand Release Push Ups – Incline Push Ups
30 Double Unders

Score total reps

Notes:

A. For this part, we are getting some practice in. If you are going to be the open, your practice weight will be 35 for females and 5o for males Rx’d and 35/20 if you are doing it scaled. Practice alternating arms, practice doing a set all on the left arm, all on the right, muscling the DB, dipping under, etc.

B. For the workout, I’ve assigned weights that you will more than likely see in the Open for those of you doing the open. If you don’t feel as though that is an appropriate weight for you, don’t use them.

The handstand push ups, if you can’t do them, you can’t do them, either perform hand release push ups or incline push ups.

Scaling for doubles is either doubles, or singles for a 1:1 – no drop down double scaling here.

OPEN COMPETITORS:

Keep yourself to the standard of the HSPU and Deadlifts, if you don’t know, ask a coach. Also, hit these workouts at 80%, leave a little in the tank, I’m not saying you can’t go hard – but you want to train this weeks workouts, not test them and be smoked for the next week. If you aren’t doing the open, go ahead and get after it.

A.

Full Clean 1.1.1 – rest 20 seconds between reps

Spend 15 minutes working up to your heaviest set of the cluster

Score weight

B.

8 Minute Amrap

7 Chest to Bar Pull Ups – Pull Ups – Jumping Pull Ups
12 Wall Balls

Score reps

Notes:

A. this is more than likely the format and feel that you’ll find yourself in for the open, having to hit something “heavy” and learning how to manage hitting it for repeat reps, albeit you’ll be tired as shit when you get to it…

B. If you can’t hit chest to bar, hit standard pull ups. But if you can’t hit those, do jumping pull ups

OPEN COMPETITORS:

If you can’t do chest to bar, you may want to drop down completely to jumping pull ups which is typically the two you’ll have to choose from in the open.

Also, hit these workouts at 80%, leave a little in the tank, I’m not saying you can’t go hard – but you want to train this weeks workouts, not test them and be smoked for the next week. If you aren’t doing the open, go ahead and get after it.

A. Skill Work

Take 20-30 minutes working through Carl Paoli’s Pistol Practice/Warm Up

Get in some repetitions during that time to see if pistols will be manageable for you

B. Lactic Endurance

Row 2k

Score time

Notes:

A. Pistols also may come up, so this is something we may have to practice to understand what you are going to do when you get to them. This is also a good day to shake those legs out from the wall balls and cleans from yesterday.

B. Make it hurt

A.

Power Snatch 1.1.1

15 minutes to work up to the heaviest set of the cluster, rest 20s between reps

Score weight

B.

9 Minute Amrap

10 Power Snatches 95/65

10 Box Jumps with Step Down 24/20

Score Reps

Notes:

A. Again, formats you may see in the open, hitting some heavy work with little rest between – this week is about you understanding your capabilities and being able to play into them well if you encounter the same situation next week – for the open competitors.

B. I’ve assigned weights, but those are recommendations for the open competitors, weights and heights you will more than likely see in an open format – if you AREN’T doing the open, then those weights don’t apply to you, keep your reps pretty.

Oh, and you can step up instead of box jump if you’d like. Thats on you.

A.

For time or 17 minute cap, whichever comes first

100 Overhead Walking Lunges 45/25
50 Toes To Bar
15 Muscle Ups – 45 Jumping Chest to Bar

Score time or reps where you were at toward the end

Notes:

Get after it. Nice little chipper here, good luck.

The deal here, if you can’t do muscle ups in the open, very often its a crazy scaling like jumping chest to bar, so those are your options. If you aren’t doing the open and have calf issues you can be excused.

Click here for all open details on shirts and registration

A. Teams of 2

15 Minute Amrap

10 Shoulder to Overhead 135/95
10 Burpees over the bar

Alternate ROUNDS to complete with your partner.

Notes:

Choose any way to get it overhead, as long as it looks pretty

The weights are a suggestion for open competitors

Yes, you have to do all 10/10 before your partner goes.

Enjoy. pace this appropriately.

A.

Amrap in 30 minutes

10 Dumbbell/KB Snatches Alternating
20 Step Ups
30 Double Unders or 30 singles
20 Single Leg Ninja Get Ups
10 Cal Row

Notes:

Take this low and moderate. Practice work here under an aerobic setting.