"CrossFit Testers/Preparation for CrossFit Opens"(2.6.2014)

*Preparation for Opens + Thursday Workouts*

The CrossFit Opens are close to three weeks away from starting for the fourth annual CrossFit Season. Throughout the off-seaon we focus on strength, assistance exercises, and staying healthy throughout the year. We are currently in a new phase of training as I call the Prepatory Phase for the CrossFit Opens. For the last three weeks on Thursday’s, we have been doing simulation workouts that would emulate a CrossFit Opens Style Workout. I encourage all who are participating in the CrossFit Opens to attend these workouts for the few weeks, and also for future reference during the Prepatory Phase. We focus solely on what ¬†movements ¬†could be placed during the CrossFit Opens ranging from moderate high rep olympic lifting, high skill gymnastics, and aerobic testers in the duration of 10 to 18 minutes. Please take this into consideration into your training over the next few week, and focus on moving ONWARD!

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase
3 minutes of zone 1 work
+
7-8 minutes of the following:
You Choose rep scheme
TGU x 1/each side
Double Unders
High Box Jump
+
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of mobility prep
banded hamstring stretch
+
3-5 minutes of the following:
row 100 meters
5 indian push ups
5 wall squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Row 250 Meters
5 Push-Ups
10 Step Ups
+
Rest 4 Minutes
+
8 Minutes of the following:
50 Single Unders
15 Air Squats
10 Kettlebell Swings
+
Rest 4 Minutes
+
8 Minutes of the following:
Max Meters on Rowing Machine
B. Fitness Phase
Aerobic Power Tester/Opens CrossFit Tester
5 Rounds for time of the following:
6 Power Cleans @ 165/115, 135/95, 115/75
35 Double Unders
12 Toes to Bar
If you cannot do double unders at all, sub in 150 meters of rowing, if you can do some, then cut reps down to 20 repetitions.
Toes to Bar can be subbed with 10 Burpees
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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