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Announcement
On February 4 & 5, next Friday and Saturday, we will be doing a Quarterfinals Simulation. This will entail a battery of tests, which can be executed in any order across those two days.
We will deload the two days prior to the event, and the goal is to treat the events like an actual competition.
There will be more details to come, including a video explaining mindset and strategy, but for now I just wanted to make you aware of the simulation so you can begin to mentally prepare for the event.
Stay the Course,
Coach Ben
Ps. Just 3 weeks ’til the Open.
Monday, January 24
Row 1k @ Ramping Pace
*start at 5k TT +8-10s
*increase pace every 200m
+
A1. Banded Front Rack Stretch (4 x 20s / side)
A2. Front Squat (4 x 3) @42×1 ~50%
A3. Squatting Groin Stretch (4 x 20s) 25lb
B. Front Squat; For Reps
-AMRAP-2 @ 88%
-AMRAP-2 @ 84%
-AMRAP-2 @ 80%
-AMRAP-2 @ 76%
*full rest b/w each set
Coach’s Notes: Each weight should be a single unbroken set, stopping approximately 2 reps before failure. This will be an estimate, based on feel. Rest fully b/w sets to ensure high quality on each set.
C. Each For Time
-75 Wall Ball
-75/60 Row Cals
(rest as needed)
-55 Wall Ball
-55/45 Row Cals
(rest as needed)
-40 Wall Ball
-40/30 Row Cals
Coach’s Notes: The goal for the Wall Ball sets is to open with a very big set, ideally unbroken. If necessary, chip away until you finish the wall balls, then hit the rower at a hard effort.
D. AMRAP 3:00: Wall Walks
E. DB External Rotations (3 x 8-12ea) 2.5-5lb
Tuesday, January 25
12:00 Clock @ Warm-Up Pace
-8 Cal AirBike
-8 90-90 Hip Rotations
-8 Ring Rows
-8 Snatch Grip Barbell Shrugs
+
Prep All Movements for “A”
+
A. For Total Muscle-Up Reps
AMRAP 2:00
-15 Double Dumbbell Snatch 50/35lb per Hand
-Max Ring Muscle-Up in Remainder
(Rest 2:00)
AMRAP 2:00
-15 Double Dumbbell Clean & Jerk 50/35lb per Hand
-Max Bar Muscle-Up in Remainder
(Rest 2:00)
AMRAP 2:00
-10 Snatch 135/95lb
-Max Ring Muscle-Up in Remainder
(Rest 2:00)
AMRAP 2:00
-10 Clean & Jerk 135/95lb
-Max Bar Muscle-Up in Remainder
B. For Total Calories
EMOM 20: 20s AirBike
+
-5min AirBike @ Recovery Pace
–Foam Roller Routine
Wednesday, January 26
Tabata Single Unders
(x8: 20s Work, 10s Rest)
+
5 Sets for Quality:
-5 RDL
-5 Bent Over Row
-5 Front Squat
-5 Strict Press
*use an empty bar
+
A. Sprint Development:
For Time: 15 Bar-Facing Burpees
(Rest 3:00)
For Time: 15 Burpee Box Jump Over 24/20″
(Rest 3:00)
For Time: 15 Burpee to 6″ Target
B. Clean & Jerk Battery
E2M x 7-10 Sets:
-50 Double Unders (Cap at 40s Mark)
-1.1 Power Clean & Push Jerk 79-82%
C. Open Workout 14.3
AMRAP 8:00
-10 Deadlifts 135/95lbs
-15 Box Jumps 24/20″
-15 Deadlifts 185/135lbs
-15 Box Jumps 24/20″
-20 Deadlifts 225/155lbs
-15 Box Jumps 24/20″
-25 Deadlifts 275/185lbs
-15 Box Jumps 24/20″
-30 Deadlifts 315/205lbs
-15 Box Jumps 24/20″
-35 Deadlifts 365/225lbs
-15 Box Jumps 24/20″
Coach’s Notes: Box Jumps and Deadlifts are one of the most Common CrossFit Open Movement Pairings. The movements have a good amount of interference, so it’s important that you pace this workout approximately and make sure to focus on clean efficient movement as long as possible. Be sure to come to full extension on the Box Jumps, and focus on perfect hinging mechanics in the deadlifts. This will serve you well as the weights and reps climb together.
+
7:00 Walk with Breath Sync
7:00 Supine Breathing @2040 Cadence
Thursday, January 27
[0:00-10:00] Choice Cyclical*nasal, easy
…
[10:00-30:00] Unfatigued Skill Work
Coach’s Notes: Pick a skill / category of movement (e.g. Double Unders, Handstands, Muscle-Up Turnover, Snatch Technical Work) and practice skill-related components. This means to choose elements of a skill that aren’t super physiologically challenging, since today is your recovery day.
For example, if your snatch turnover needs refinement, practice PVC & empty bar drill (e.g. snatch balance, snatch drops, slow motion pulls) rather than performing working sets of snatches.
Don’t know where to start?
Check out the resources in the Movement Library (and/or) consult my help in The Whiteboard.
…
[30:00-50:00] O2 Reload
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
…
[At 50:00] Joint Rotations Warm-Up
15s per Direction of each of the following…
–Ankle Circles; Both Ways
-Knee Circles; Both Ways
-Hip Circles; Narrow Stance + Wide Stance
-Trunk Twists
-Shoulder Circles; Backward & Forward
-Elbow Circles
-Wrist Circles
-Shoulder Shrugs; Forward & Backward
-Neck Circles
(Total Duration = 4-5 Minutes)
Friday, January 28
15:00 Clock @ Warm-Up Pace
-8 Calorie Ski or Row
-20s Dip Stretch on Low Rings
-8 Boot Strappers
-5 Muscle Snatch; empty barbell
+
A. Squat Snatch (9 x 1) 85%
*full rest b/w
*goal is no misses
B. Back Squat (8,6,4,2)
*perform each set @ RPE 7.5-8.5
C. Rope Climb Density
AMRAP 4:00
-1 Legless Rope Climbs 15ft
-8 Alternating Pistols
…
AMRAP 4:00
-1 Rope Climb 15ft
-4 Alternating Pistols*
*scale to a band-assisted pistol
Coach’s Notes: While these are AMRAPs, these pieces won’t be super stressful or metabolic, and therefore won’t generate a ton of fatigue…unlike part “D.” If you are unable to do Legless Rope Climbs, complete only the second AMRAP, but double the time to an 8:00 clock.
D. AMRAP 8:00
-12 Bar-Facing Burpees
-9 Chest-to-Bar
-6 HSPU*
*perform strict only if you are are projecting a top 2% finish in the Open
E. Ring Row (4 x 15-20) @ easy angle
Saturday, January 29
The Name Game
A. ZOAR Clean & Jerk Warm-Up
*cyclical of choice for part 1
B. Clean: Build to 275/175 (or) 90%, whichever is less
C. Prep WBs & GHDs (as needed)
D. Rehearsal
-2:00 AirBike @ Ramping Pace
…
Complete @ Workout Pace
-20 Wall Ball
-10 GHD
-1 Clean @ Wko Wt
(Rest 4-6:00)
“Weight… What?”
3 Rounds for Time (17min Cap)
-63 Wall Ball 20/14lb to 10/9ft
-36 GHD Sit-Up*
-3 Cleans 275/175**
*GHD sub is 36 TTB (or) 50 AbMat Sit-Ups
**(or) 90%, whichever is less
+
3 Rounds
-2:00 Choice Cyclical @ Recovery Pace
-1:00 Kneeling Hip Flexor Stretch / side
-1:00 Seal Stretch
-1:00 Foam Roll Quads
Sunday, January 30
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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