GENERAL PROGRAMMING - OPEN PREP

The CrossFit Open 2017 is nearly here.  If you are not sure what it is.  CLICK HERE!  I know it sounds crazy far away, but it is at our doorstep.  We have 11 weeks to get ready.  This next cycle is our last 'off season' cycle.  'In season' is the five weeks of the CrossFit Open for most of us.  During this last phase of training we are taking our strength, power, newly acquired skills from training this year and putting it towards CrossFit Games-type movements. 

  1. Our weekend benchmark WODs will be previous Open WODs.  The best way to prep for the new Open is to do the old Open WODs.  This will allow us to practice previous work outs that may repeat this year, but also to TEST ourselves to see how are training has prepared us this year compared to last. 
  2. Our gymnastics skill work will be specific to maximizing scores.  We developed strength and body awareness with our previous cycles of gymnastics work.  This cycle we work on 'CrossFit specific' movements that are designed to bang out a lot of reps in a short amount of time.  Movements like the butterfly pull up, kipping handstand push ups, and kipping muscle ups. 
  3. Our strength work will not only be about developing strength and power, but developing the skills to cycle barbell movements quickly in Games conditions.  We are in full game prep mode.  We will be focusing more on the weightlifting movements that we will see in work outs.  Movements like the Push Press, Power Jerk, Clean, Snatch, and Deadlift.  We will also be working on a lot of combination movements.  Cleans into Thrusters.  Push Press into Power Jerk.  Snatches and Overhead Squats.       

Monday, December 5, 2016 - Bench Press

Tuesday, December 6, 2016 - SKILL: Row

Wednesday, December 7, 2016 - Front Squat

Thursday, December 8, 2016 - Power Snatch

Friday, December 9, 2016 - SKILL: Row

Saturday, December 10, 2016 - OPEN WOD

Sunday, December 11, 2016 - PUSH PRESS

Monday, December 12, 2016 - SKILL: Kipping HSPU

Tuesday, December 13, 2016 - CLEAN + FRONT SQUAT

Wednesday, December 14, 2016 - SKILL: Kipping Muscle Up

Thursday, December 15, 2016 - SNATCH + SNATCH EXT

Friday, December 16, 2016 - PUSH PRESS + POWER JERK

Saturday, December 17, 2016 - SKILL: Butterfly Pull Ups

Sunday, December 18, 2016 - OPEN WOD

Monday, December 19, 2016 - BACK SQUAT

Tuesday, December 20, 2016 - SKILL: Kipping HSPU

Wednesday, December 21, 2016 - CLEAN + THRUSTER, CLEAN + FRONT SQUAT

Thursday, December 22, 2016 - PUSH PRESS + POWER JERK + SPLIT JERK

Friday, December 23, 2016 - SKILL: Kipping Muscle Up

Saturday, December 24, 2016 - OPEN WOD

Sunday, December 25, 2016 - CLOSED

Monday, December 26, 2016 - SKILL: Butterfly Pull Ups

Tuesday, December 27, 2016 - SNATCH + SNATCH EXT

Wednesday, December 28, 2016 - SKILL: Kipping HSPU

Thursday, December 29, 2016 - PUSH PRESS + POWER JERK

Friday, December 30, 2016 - CLEAN + THRUSTER, CLEAN + FRONT SQUAT

Saturday, December 31, 2016 - SKILL: Kipping Muscle Up

Sunday, January 1, 2017- CLOSED

Monday, January 2, 2017 - SNATCH + SNATCH EXT

Tuesday, January 3, 2017 - SKILL: Butterfly Pull Ups

Wednesday, January 4, 2017 - PUSH PRESS + POWER JERK

Thursday, January 5, 2017 - CLEAN + FRONT SQUAT

Friday, January 6, 2017 - SKILL: Kipping HSPU

Saturday, January 7, 2017 - OPEN WOD

Sunday, January 8, 2017 - SNATCH + SNATCH EXT

Monday, January 9, 2017 - SKILL: Kipping Muscle Ups

Tuesday, January 10, 2017 - PUSH PRESS + POWER JERK + SPLIT JERK

Wednesday, January 11, 2017-SKILL: Butterfly Pull Ups

Thursday, January 12, 2017-BACK SQUAT

Friday, January 13, 2017-SNATCH + OVERHEAD SQUAT + SNATCH EXT

Saturday, January 14, 2017-SKILL: Kipping HSPU

Sunday, January 15, 2017-OPEN WOD

Monday, January 16, 2017-DEADLIFT

Tuesday, January 17, 2017-SKILL: Kipping Muscle UPs

Wednesday, January 18, 2017-SHOULDER PRESS

Thursday, January 19, 2017-BACK SQUAT

Friday, January 20, 2017-SKILL: Butterfly Pull Ups

Saturday, January 21, 2017-OPEN WOD

Sunday, January 22, 2017-Snatch + SNATCH EXT

Monday, January 23, 2017-SKILL: Kipping HSPU

Tuesday, January 24, 2017-PUSH PRESS + POWER JERK

Wednesday, January 25, 2017-SKILL: Kipping Muscle UPs

Thursday, January 26, 2017-CLEAN + THRUSTER, CLEAN + FRONT SQUAT

Friday, January 27, 2017-Snatch + SNATCH EXT

Saturday, January 28, 2017-SKILL: Butterfly Pull Ups

Sunday, January 29, 2017-OPEN WOD

Monday, January 30, 2017-PUSH PRESS + POWER JERK + SPLIT JERK

Tuesday, January 31, 2017-SKILL: Kipping HSPU

Wednesday, February 1, 2017-BACK SQUAT

Thursday, February 2, 2017-SNATCh + SNATCH EXT

Friday, February 3, 2017-SKILL: Kipping Muscle UPs

Saturday, February 4, 2017-OPEN WOD

Sunday, February 5, 2017-PUSH PRESS + POWER JERK + SPLIT JERK

Monday, February 6, 2017-SKILL: Butterfly Pull Ups

Tuesday, February 7, 2017-BACK SQUAT

Wednesday, February 8, 2017-SKILL: Kipping HSPU

Thursday, February 9, 2017-SNATCh + SNATCH EXT

Friday, February 10, 2017-PUSH PRESS + POWER JERK + SPLIT JERK

Saturday, February 11, 2017-SKILL: Kipping Muscle UPs

Sunday, February 12, 2017-OPEN WOD

Monday, February 13, 2017-FRONT SQUAT

Tuesday, February 14, 2017-SKILL: Butterfly Pull Ups

Wednesday, February 15, 2017-DEADLIFT

Thursday, February 16, 2017-SHOULDER PRESS

Friday, February 17, 2017-SKILL: Kipping HSPU

Saturday, February 18, 2017-OPEN WOD

Sunday, February 19, 2017-FRONT SQUAT