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 rounds
5 inch worms
10 jumping air squats
20/20 Single leg glute bridge
5/5 Knee over toes split squat
Then..
Romanian Deadlift (RDL) (1 x 6)
Every 1:15 x 10 (5 sets each)
Even: 6 Deficit BB RDLs
Odd: 8 Wide grip pull-ups (weighted if able)
Standing on a 3-4in plate to increase ROM today
RDLs should be heavy, but you should be able to maintain perfect form. Keep a slight bend in your knees, then lock them in place and reach your hips back loading your posterior chain. Focus on using your hamstrings and glutes and the bi product is that your chest comes up.. don’t focus on lifting your chest.
Wide Grip Pull ups should be done in no more than 2 sets. If you need more than 2 sets use a band! Take your hands about 3 in or a thumbds width distance wider tha your normal grip
DEATH BY..
Every min on the minute complete..
2 Front squats 135/95
2 Bar facing burpees
Add 1 rep each minute until you can no longer finish the work in 1:00
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