050115 A New Year, A New Program

This post is a few days over-do. Outlined below will be our training goals and program for the coming 7 weeks leading up to the CrossFit Open. Not everybody is serious about The Open and that is great, I love to see people enjoying CrossFit for reasons other than the sport of it – jacked bis and rock hard abs, come on. However, The Open gives us a great training goal. Whether or not you care about your performance, having a program that is directed at something will greatly increase your results in the gym. Integrating periodization into the CrossFit model will have all of you seeing improvements in Metcon as well as Strength and Gymnastics.
Just like the last cycle we were on, we will be sticking with the same types of workouts on the same day of the week. This allows constant progression. Monday, Wednesday and Friday will be our conditioning days with Wednesday being a lighter day to break up the week. Tuesday, Thursday, and obviously Saturday Olympic lifting will be Strength days. With this many strength days in the program we’ll be doing away with the Friday morning Barbell classes and having everything go to the same program. We will bring back barbell in the Spring/Summer when our training goals switch once again.
Our program focus will be developing the conditioning and skills needed to be competent during the CrossFit Open. This year The Open will have two divisions, Scaled and RX. So if you still want to be a part of it but don’t care about placing then hop in on that scaled division and join us for the Saturday morning Open workouts. I’ll write more about The Open once registration starts.
AMRAP in 4 min:
10 Kb Swings 24/32,
10 Burpees
Rest 3 min
AMRAP in 4 min:
15 Wall-balls,
30 Double-unders
Rest 3 min
AMRAP in 4 min:
10 SD Box jumps,
10 DB Push-press


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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