Thought of the Week – Open Prep Programming Cycle
Today we’re kicking off a new programming cycle, The Open Prep cycle which will take us through to the end of February. It’s all in the name: the purpose of this block of training is to prepare you for success in the CrossFit Open which starts on the 25th of February. We strongly encourage you all to take part. The CrossFit Open is, without doubt, THE CrossFit event of the year. Last year more than 250,000 people took part from all over the world: young and old, beast and rank beginner. The online competition runs for 5 weeks with one scored workout each week. You guys will do the events at CrossFit City Road where you will be judged. You’ll then submit your scores online to see how you compare with other CrossFitters around the world. Not taking part will result in the instant loss of bro points. And you don’t want that do you?
What does this mean in terms of the new programming cycle? Here’s a rough template for the programming for the next 8 weeks:
Monday – Structured Conditioning (EMOMs or intervals) + Strength Element
Tuesday – Structured Conditioning (EMOMs or intervals) + Strength Element
Wednesday – CF Open WOD (short to medium duration)
Thursday – Low intensity mobility, gymnastics & recovery work
Friday – Snatch or Clean & Jerk + Barbell Cycling work + Squats
Saturday – CF Open WOD (longer duration)
We will be testing previous years’ Open workouts on Wednesdays and Saturdays. These will be the ‘Game Days’. We expect you to really go after these workouts which is why they are programmed without any additional strength or conditioning work. We’ll warm up, look at some specific relevant skills progressions, talk strategy and then get after it!
Mondays and Tuesdays will be more structured. The EMOMs will emphasise gymnastic skills relevant to The Open. That means lots of chest to bar pull ups, toes to bar and handstand push ups. We’ll also use these structures to test your capacity in these movements under metabolic fatigue (i.e. combined with rowing or burpees etc.). The intervals will focus on engine work. Beyond technical efficiency, one of the main capacities you need to do well in The Open is the ability to push hard for extended periods. In order to improve on this we’ll use moderate duration intervals (2-4 mins) with relatively low skilled movements to target your work capacity in that glycolytic energy system.
Thursdays will be low intensity but please don’t think this means they are any less important! This is your opportunity to recover and recuperate. This is your opportunity to improve your mobility and range of motion. And it’s also a chance to ‘play’ with some unconventional movements like rolls and hangs. Honestly, I think everyone should come to this class if they can.
Fridays will continue to emphasise improving your snatch and clean & jerk, but with a twist. After a shorter specific weightlifting element, we will move on to some barbell cycling work. What this means is that we will be practicing higher repetition touch and go snatches and clean & jerks, both power and full squat versions, where the bar does not rest on the ground for the duration of the set. This will be a challenge both in terms of skill and in terms of endurance. Nothing gets you breathing like high rep olympic weightlifting! We finish, of course, with SQUATS.
ENJOY! Oh, and happy new year… How are those resolution coming along?
Monday 4th January
(a) CrossFit Open WOD 11.2
15 minute AMRAP
9 Deadlifts (70/45)
12 Hand Release Push Ups
15 Box Jumps
(b) Front Squat – 3×5
Tuesday 5th January
(a) Deadlift – 3×8
(b) 15 minute rotating EMOM
1 – 15 Burpees
2 – max Chest to Bar Pull Ups / Pull Ups
3 – Rest
Wednesday 6th January
CrossFit Open WOD 11.1
10 minute AMRAP
30 Double Unders
15 Power Snatch 35/25
Thursday 7th January
Gymnastics, Skills & Mobility
Friday 8th January
(a) Clean & Jerk – 3×2 80-85%
(b) Barbell Cycling
Touch and Go Power Clean & Jerk
(c) Back Squat – 3×5
Saturday 9th January
CrossFit Open WOD 14.4
14 minute AMRAP
60 calorie Row
50 Toes to Bar
40 Wall Balls
30 Power Clean 60/40
20 Muscle Ups