Back in May we officially began our new training cycle for the 2015-2016 calendar year. We started with baseline testing to be re-tested at the end of every quarter. Each training mesocycle has focused on compounding elements building upon each other for ultimate results. In cycle one we focused on improving technique and stability. We worked on capacity, and we set up a base of strength. In Cycle two we focused on developing that strength further and increasing capacity over time. We also worked on skill development and overall strength with our various supplemental lifts. In our final third cycle we focused heavily on muscular endurance, gymnastic efficiency, and overall capcity. Hence all our “Interval” and “EMOM” training, while maintaining strength. The third quarter is now coming to an end with our final testing cycle about to begin… the CrossFit Games Open. As I stated back in May. The entire 52 week training calender was designed to prepare you all for success in the Open. Whether you do the Open or not it gave me an end game for your programming. A test done on a global scale. Starting on Thursday, February 25 each workout will be announced and every Friday for 5 weeks we will attack the workout. Signing up for the Open is not required however I do recommend it. If you took this year seriously and want to test your results it will be a fantastic way to do so as your scores will have a designated place to go. In addition, you will be helping TEAM PRECISION place another team at the California Regionals. It is a group effort to qualify so the more the merrier. However, please don’t feel obligated. Let’s get after it Precision. This is the month we have all been training for!!!
If you wish to sign up for this years Open go here: OPEN SIGN UP
Make sure to list Precision CrossFit as your Affiliate & TEAM PRECISION as your Team!
Fitness-Strength-Community
WARM UP:
500 M. Row
15 Front Squats (45/35/15)
15 Push Ups
10 Inch Worms
Then:
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: 1 Min. Front Plank
EVEN: 20 V-Ups
LIFT:
EMOM 10
1 Snatch + 1 OHS
*Work to a heavy complex.
WOD:
“INTERVAL 10”
EMOM 12
MIN. 1: 15 KBS (70/53) (53/44) (44/35) (35/26)
MIN. 2: 15 C2B Pull Ups
MIN. 3: 15 Pistols
*Sub. 30 Air Squats for Pistols accordingly.
Rest 2 Min.
4 MIN. CAP
Work to a 1RM Snatch
POST WOD:
Mobilize & Stretch
