2022-23 CYCLE 3 – WEEK 2 (OPEN PREP) 11/28/22
Congratulations to everyone who PR’d over the last week! Today, we start Cycle 3, which will continue to build upon what we established previously in Cycle 2. However, now extra focus will be placed on capacity (engine) increases in preparation for the 2023 CrossFit Games Open. In addition, we are going to see an increase in strength endurance volume. What this means is that we will focus on cycling a barbell so that multiple reps can be performed in a short amount of time. This will also be the case in regards to our gymnastic movements as an emphasis on the efficiency of these movements will be imperative. One’s ability to cycle through high reps of gymnastics is always essential to success in the Open. Expect to see a ton of EMOM style workouts, especially in your Skill and Lift section. You can also expect to see more of my “Interval Series” workouts programmed weekly and a repeat of past Open workouts with different twists and variations added to them. Due to the fact that we spent two cycles building up our strength base, that will not be emphasized in Cycle 3. However, you can still expect to see numbers rise throughout the cycle as you will be given more opportunities to work to heavy singles and 1RM’s. Many CrossFiter’s tend to PR after an EMOM, and you will get those chances to show off your newly developed strength gains. All this will lead us into the Open, which is 12 weeks from now, and this will be our end of Cycle 3 test as well as the ultimate test of improvment to conclude the training calendar. This week marks the start of the 2023 Open Prep cycle. Keep working hard towards your goals. Let’s get it! See you in the gym.
Fitness – Strength – Community
WARM UP:
400 M. Run or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds
45 Sec. Ring Plank
10 Weighted Push Up’s
10 V-Up’s + 10 Sec. Hollow Hold
LIFT:
Back Squat
EMOM 9
MIN. 1-3: 3 @ 65%
MIN. 4-6: 3 @ 70%
MIN. 7-9: 3 @ 75%
WOD:
“SPEED 18.1”
For Time: (10 Min. Cap)
50 Wall Ball (20/14) (16/10)
50 Box Jump Overs (24/20)
50 HSPU
*Sub. Box Piked HSPU accordingly.
FIT
SKILL:
3 Rounds
45 Sec. Ring Plank
10 Weighted Push Up’s
10 V-Up’s + 10 Sec. Hollow Hold
LIFT:
EMOM 9
3 Back Squats
*Build
WOD:
5 Rounds
10 DB Cleans (50/35×2) (45/30×2)
20 Ab-Mat Sit Ups
10 DB Backward Lunges
AT HOME
SKILL:
3 Rounds
45 Sec. Weighted Plank
10 Weighted Push Up’s
10 V-Up’s + 10 Sec. Hollow Hold
LIFT:
EMOM 6
10 Goblet Squats
*Build
WOD:
4 Rounds
20 DB/KB Hang Clean & Jerk
20 Sit Ups
20 Goblet Backward Lunges
*Use what you got.
