Programming: Week of Jan 5

The most fun and exciting time of the CrossFit year is here! Be sure to read about the 2015 Pre-Open training cycle as some of the notation below will be different.

Monday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

“OPEX Lactate Endurance Test”
2 Rounds at 100% all out
Row 250m
15 KB Swing (2pd / 1.5pd)
25 Burpees
15 KB Swing (2pd / 1.5pd)
Row 250m
– rest 12 minutes between rounds
– record time for each round

Post-WOD: All Tracks

Gymnastic Strength
Open Skill: Kipping Muscle Up

Sport

GPP+

EMOM for 10
3 Full Snatch TNG @ 60-80%
– ramp up / down by feel

EMOM for 8
Min 1: Snatch Pull x 3 @ 100-110% of SN
Min 2: Max Strict HSPU in 30 secs
– use straps on Snatch Pulls


Tuesday

Pre-WOD: Metabolic Track

Back Squat:
4×8 – ramp up starting at BHP weight

Pre-WOD: GPP Track

Back Squat:
3×3 – ramp up starting at BHP weight
1xMax(-1) @ 75% of heaviest from above

WOD: All Tracks

5 Rounds:
10 Box Jumps (24″ / 20″)
10 Unbroken Thrusters (95 / 65)
10 CTB Pullups
– 10 burpee penalty for any broken thrusters

Post-WOD

Gymnastic Strength
Mobility

Sport

GPP+

Row 3 Sets of:
1 Min @ 500m PR pace
1 Min Rest
2 Min @ 2k PR pace
2 Min Rest
3 Min @ 5k PR pace
3 Min Rest
– ideally done 4 hours before/after Class


Wednesday

Pre-WOD: Metabolic Track

Press:
4×3.3.3 – ramp up starting at BHP weight (cluster sets)

Pre-WOD: GPP Track

Press:
3×1.1 – ramp up starting at BHP weight (cluster sets)
1xMax(-1) @ 75% of heaviest from above

WOD: All Tracks

10 Minute Time Limit:
5 Rounds:
30 Double Unders
15 Power Snatch (75 / 55)
– then AMRAP Muscle Ups for remainder

Post-WOD

Gymnastic Strength
Mobility

Sport

GPP+

Airdyne 8 Sets of:
10 sec @ 100%
Rest 2:50
– between each set do 2 wall walks
– ideally done 4 hours before/after Class


Thursday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

30 Minute Time Limit:
5 RFT
Row 500m
12 Step Overhead Plate Lunge (45 / 25)
12yd DB Bear Crawl (6 mat lengths)
20 KB Swings (1.5pd / 1pd)

Post-WOD: All Tracks

Mobility

Sport

45 Min light aerobic + mobility only


Friday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

21-15-9
Deadlift (275 / 185)
Toes to Bar
Bar Facing Burpee

Post-WOD: All Tracks

Gymnastic Strength
Open Skill: Double Under

Sport

GPP+

EMOM for 16
Min 1: Squat Clean to Thruster + Thruster
– start at 60% C&J, ramp up / down by feel
Min 2: 3 Muscle Ups


Saturday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

Teams of 3 for Time:
100 Overhead Squats (95 / 65)
300 Double Unders
100 Wallballs
100 Chest to Bar Pullups
3k Row
– split up work as desired

Sport

GPP only