The Weekly Preview 10.07.19

This week of programming will continue with the progressions we started last week while building into the weekend with the first workout of CrossFit Open on Friday! The Open announcement will happen Thursday night and we’ll post it for Friday as soon as we hear it. Saturday will be affected by the movements and style of the workout on Friday, that is why you will see Friday and Saturday as open-ended for the next 5 weeks in order for us to adjust programming to make sure we are allowing for adequate rest and recovery.

Monday

Strength
Front Squat (42×1 Tempo)
Every 2min for 12min
4 Reps *at around 60% of 1RM Front Squat

Weightlifting Conditioning
10min AMRAP
2-4-6-10-12-14…
Squat Snatch at 135#/95#
*45 Double Unders between each set of Snatch

Tuesday

Gymnastics
EMOM x 10min
Even: 3 Toe spotted muscle ups + :20 Chin Over Bar Hold
Odd: 10-15 Barbell Strict Presses (ROM is Nose to overhead only)

Conditioning
500m Row (fast)
21 Russian KBS (heavy)
Rest 3:00
x3 Sets

Wednesday

Strength
Every 90sec for 12min (Alternating Stations on the 90sec mark)
1) Kettlebell Split Snatch 6-8 reps (each side)
2) Archer Push Ups Alternating for 10 Reps (5 per side)

Strength Conditioning
Unilateral Clean and Jerk complex
For Time
5 DB clean RA
5 DB Split Jerk RA Opposite leg (Left)
5 DB Clean LA
5 DB Split Jerk LA opposite leg (Right)
4,4,4,4
3,3,3,3
2,2,2,2
1,1,1,1

Thursday

Aerobic Threshold Work
EMOM x 32min
1. Row 15/12
2. Bike 17/13
3. Shuttle Run 500ft
4. D-Ball Carry 100ft

*Goal today is a strong aerobic effort
Scale Reps accordingly to allow for consistency

Friday

“Open 20.1”
Best guess “12.1” Repeat
7min Max Rep Burpees to Target

*if this is the case, expect a good core session to finish off the day!

Saturday

Based on Open WOD

Sunday

Strength
Bench Press
Every 2min for 12min
3 Reps at 21X1 Tempo
*1 count pause it at chest not on chest and working on creating tension in the posterior delt/midtrap before exploding off chest

Strength Conditioning
12min AMRAP
DB Circus Clean and Press x 5/side at 70#/50#
Plate Push x 25ft at 45#/25#
Plate Pull x 25ft at 45#/25#

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