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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Bench Press (2 x 3)
Bench press (Week 5 of 6)
Every 1:15 x 7
Sets 1-5 : 5 Bench press @ 67-72%
Sets 6-7 : 3 Bench press @ 77-82%
We will continue with 5/3 for 2 weeks as we continue building. Focus on driving your feet into the floor and pulling your shoulder blades under your back, this will give you something to push against and help lock you into position.
Then…
JM Press (1 x Max Reps)
Cash out:
1 Max effort set of JM press @ 25/35%
Then…
On a 12:00 Clock:
Buy in: 40/30 Cal Bike
Ascending ladder of:
4 Hang Power Cleans
4 Box Jumps
4 Pull Ups
6 Hang Power Cleans
6 Box Jumps
6 Pull Ups
8 Hang Power Cleans
8 Box Jumps
8 Pull Ups
*add 2 reps to each round for the 12 minutes….
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