Hey Team! The deload week is over! I hope you’re rested and recovered. I know you’ve had some time to evaluate your Open performance and are chomping at the bit to attack those weaknesses. I’ve spent a lot of time looking over what you guys crushed, struggled with, and how as a team and community we can help each and every one on board improve. I know that there are a lot of questions so CJ and I will be hosting a seminar on Saturday April 6th from 10:15 am – 11:15 about the Open, training and the fastest ways to improve for the next Open in October.
I’m excited for what we have in store over the next 6 weeks. It’s a combination of:
1. Strength
2. Skill
3. Conditioning
4. Body armor
Strength is the main focus because there’s never a down side of being too strong, it’s also the weak point for a majority of athletes. Initially strength may not mean moving more weight. For some of you it will involve you breaking movements down, improving positions so you will be able to move more weight, safer and more efficiently down the road. For some of you it’s going to sting, put your ego aside if you want to maximize your gains.
Skills, so you can make major progress towards the Open movements that challenge you. Unfortunately, you can’t kip your way through life. If you don’t have the strength to hold the position, do a strict pull up etc that comes first. Once you have the strength, the skill to control your body through space and other objects will be next. The goal is to develop a deeper understanding of positions, positional strength and your understanding of what you need to work on. Rome wasn’t built in a day so be fucking patient (you can quote me on that.) I feel that the more you understand and practice with intent verses going through the movements, the more progress you will make in a shorter period of time.
Conditioning, because CrossFit is moving these weights when we’re fatigued, with efficiency and moving them well.
Body Armor, because I know if I can make you more resilient you will continue to improve and move that needle in terms of staying healthy when you do compete and try to push your body into 5th and even 6th gear.
“People train and compete, yet very rarely practice. If you want to become world class or even excellent, practice and train with intent. Intent to understand, improve and get something from your training every single day.”
Primer: Tabata – Pause Overhead Squat (find the best position possible)
Skill Work: EMOM x 5: Snatch Pull + Hang Squat Snatch + Squat Snatch
Strength: EMOM x 12
Min 1,2,3 – 1 Squat Snatch (65-70%)
Min 4 – Rest
Min 5,6,7 – 1 Squat Snatch (70-75%)
Min 8 – Rest
Min 9,10,11 – 1 Squat Snatch (80-90%)
*Focus on Technique and hitting Positions
Conditioning: “Amanda” – 9-7-5
Ring Muscle Ups
Squat Snatches @ 135/95
Performance:
18 Chest to Bar Pull Ups | 18 Ring Dips | 9 Squat Snatches @ 135/95
14 Chest to Bar Pull Ups | 14 Ring Dips | 7 Squat Snatches @ 135/95
10 Chest to Bar Pull Ups | 10 Ring Dips | 5 Squat Snatches @ 135/95
Fitness:
18 Pull Ups | 18 Push Ups | 9 Squat Snatches @ 95/65
14 Pull Ups | 14 Push Ups | 7 Squat Snatches @ 95/65
10 Pull Ups | 10 Push Ups | 5 Squat Snatches @ 95/65
Fitness Light:
18 Burpee Jumping Pull Ups | 9 Squat Snatches @45/35
14 Burpee Jumping Pull Ups | 7 Squat Snatches @45/35
10 Burpee Jumping Pull Ups | 5 Squat Snatches @ 45/35
*If you want to get better at pull ups replace the jumping pull up with a static hold above the bar. Accumulate 30/20/10 Seconds along with the appropriate number of burpees.
*10 Minute time cap*
Bonus:
1. 3 Rounds 100M KB Front Rack Walk | 100M Farmers Carry | 30 Tuck Ups
2. 50 Glute Bridges with Barbell (bench to elevator our elbows) – 25-30% of 1RM Deadlift
3. Squats:
6 BS @ 65% | 3 BS @ 70%
6 BS @ 65% | 3 BS @ 75%
6 BS @ 65% | 3 BS @ 80%
Rest 2 Minutes Between Sets