Monday, November 7, 2022
PREP FOR THE 2023 CROSSFIT OPEN STARTS TODAY!
What is the CrossFit Open? The CrossFit Open is a three-week international competition where anyone — regardless of fitness level or ability — can compete! We will complete three weeks of Open work-outs as a gym, and have a BLAST doing so.
When is the CrossFit Open? The 2023 Open will take place from Feb. 16 – March 6.
Major themes of this upcoming CrossFit Open Prep cycle:
- Weekly Deadstop Deadlifts and Front Squats
- More Double Dumbbell workouts and Barbell cycling
- Less running (more Row, Bike, Ski)
- Open-styled workouts to test similar stimuli at higher/varied intensities
- Continued gymnastics development and strict pulling/pushing
- Continued superset prehab/rehab accessory
| Weekly Overview | Events/Classes | |
| Monday | Power Clean + Push Jerk | 5:45 PM: Kipping Pull-Ups Skills Clinic |
| Tuesday | Dumbbell Lunge + Muscle Up Development | 5:45 PM: Hip Mobility |
| Wednesday | Power Snatch | 5:45 PM: Ab Attack |
| Thursday | Front Squat | |
| Friday | “Armistice” Veteran’s Day WOD | |
| Saturday | Squad WOD | Seventh Heaven/Oly Class |
| Sunday | Long Conditioning |
Strength
Every 2:00, 8 Sets
1-3) 1 Power Clean w/ Pause at Knee + 1 Push Jerk (↑, start at 55-60% CJ)
4-8) 1 Power Clean + 1 Push Jerk (↑)
Conditioning
For Time:
20 Box Jumps (24/20)
15 Clean and Jerks (135/95) (FX: 95/65) (RX+: 155/105)
20 Box Jumps (24/20)
12 Clean and Jerks (155/105) (FX: 115/80) (RX+: 185/125)
20 Box Jumps (24/20)
9 Clean and Jerks (185/125) (FX: 135/95) (RX+: 225/155)
*12:00 Cap