Open Prep Starts Now! You’ve been showing up. You’ve been grinding. You’ve been putting in the sweat equity that most people aren’t willing to. Now it’s almost time to put it to the test. Over the next 5 weeks, we’re going ALL IN on preparing you for the CrossFit Open.
Here’s what that means:
– Workouts designed to mimic past Opens
– Rep schemes, time domains that are likely to show up
– You will also be finishing strength progressions setting you up for success when a heavy lift shows up.
This isn’t about “getting by.” This is about DOMINATING the Open and showing yourself, what you’re capable of.
The Open isn’t just another event…it’s your chance to show the results of all the hard work you’ve put in. Let’s make it count!
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3:00 any machine
Then..
3 rounds
1:00 walk sit
10 stationary lunges / each leg
30sec plank
10 Air squats
Then…
Back Squats (week 3 of 3)
Every 2:00 x 5 sets:
5 Back squats (@ 79-82%)
Goal is to increase in weight from last week 5s. Next week we will be moving to 3s.
Get set, take a big breath and drive out of the hole. These should be challenging, but you should feel like you could still do 1-2 more reps each set.
Then…
Every 4:00 x 4 sets:
2 Rope climbs /4 chin ups
12 Burpees to a plate
24 Wall Balls
48 Double unders
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