Monday, November 7, 2022

6
Nov

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
Photo by Anthony Ledesma
Weekly OverviewEvents/Classes
MondayPower Clean + Push Jerk5:45 PM: Kipping Pull-Ups Skills Clinic
TuesdayDumbbell Lunge + Muscle Up Development5:45 PM: Hip Mobility
WednesdayPower Snatch5:45 PM: Ab Attack
ThursdayFront Squat
Friday“Armistice” Veteran’s Day WOD
SaturdaySquad WODSeventh Heaven/Oly Class
SundayLong 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