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: –…
3 sets: :40 plank 20 sit ups test 1:00 between sets Then… 3 Sets/2:00 Rest Between 21-15-9 Cal Bike Cal Row Burpees Push the 9’s really hard to close out each interval.
4 Rounds: 6 BB RDLs 15 Single unders 6 Push- ups 3 Pull-ups Then… For Quality: 10-9-8-7-6-5-4 Push-up Reverse DB fly Hammer curl – 15 Min Cap *Choose a DB weight today to aim to complete each set unbroken Then… 10 Rounds for time: . 3 Deadlifts at 50% of your 1rm 6 Pull-ups 20…
Every 1:15 Seconds x 6 Sets (week 1 of 3) 1 Power snatch + 1 Hang power snatch below the knee + 1 Hang power snatch above the knee – Build over the 6 sets, making sure you can catch well above parallel. Then… Every 2:30 x 5 rounds: 6 Hang power clean 6 Front…
2 rounds. 100m Row 5 Air Squat 4/4 Reverse Lunge Steps 3 Burpee Broad Jumps 2 Scap Pull Ups 5 push ups. Then… Hyrax prep 3-4 Rounds For Time: 600m Run/row/ski 40 DB Bench press 50/35 Right into…. 400m Run/row/ski 40 Walking Lunges with Meb ball on shoulder 20/14 Right into… 200m Run/row/ski 20 Burpee…
1:00 jump rope 1:00 row 1:00 Burpees Then.. 2 Rounds: :20 Sec Bike 4/4 box step ups 5 RDLS 10/10 monster band kick backs 10 Straight Arm Banded Lat Pull Downs Then… Toes Elevated Barbell RDL (5 x 6) Every 1:15 x 10 (5 sets each) Even: 6 Toes elevated Barbell RDLs Odd: 8 Strict…
Bench Press (2 x 3) Bench press (Week 4 of 6) Every 1:15 x 7 Sets 1-5 : 5 Bench press @ 65-70% Sets 6-7 : 3 Bench press @ 75-80% Then… Close Grip Bench Press (1 x Max Reps) Cash out: 1 Max effort set of close grip bench press @ 40% Then… For…
2min any machine. 2 Rounds: 10/10 Monster band kickbacks 10 Monster band squats 3 Jump squats for height 10 Banded Straight Arm Lat Pull Downs 10 Banded Face Pulls 3/3 box step ups Then.. Back Squat Back Squats (week 2 of 3) Warm up to 77% Every 2:00 x 5 sets: 5 Back squats (@…
30:00 AMRAP: 20/15 Cal Bike 20/15 Cal Row 40 Double unders (60 singles) 10 Burpees 10 Russian KB Swings Then…
3 Sets: 30 Sec Max Rep DB Bench Press Rest :30 Sec :30 Sec Max Rep Double DB Bent Over Row Rest :30 Sec :30 Sec Max Effort Front Plank Hold Rest :30 (9 MIn total) Then… For Time: 1 Round of Cindy 1 Round of DT 2 Rounds of Cindy 1 Round of DT…
