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Training during the Open

3/20/2013

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There are several ways to train during the Open depending on what your goals are and how you plan on attacking the workouts.  I am happy to share my training schedule during the open.  I will probably do the workouts twice as long as I feel like I can improve my score.  The following training plan accounts for that.

Monday- Hard Work, Met-Con, large unbroken sets, heavy lifting oly, back squat ect.
Tuesday- Gymnastics skill and weightlifting technique, not going super heavy
Wednesday-Active recovery
Thursday-Open Wod + free choice things, max height box jump, weighted muscle ups, odd implement ect.
Friday-Heavy lifting heavy front squats metcon
Saturday Off
Sunday-Open Wod # 2 or another tough metcon

This is how this week has gone
Monday:
EMOM for 10:00 muscle ups 5-5-5-5-5-4-4-3-1-3
CTB pullup practice 15-15-15
5x 20 wall balls #30 w/ 1:00 rest

Tuesday:
EMOM 14:00
10 Toes to bar evens
10 Strict HSPU odds

1/2 flight simulator 5-50 double unders by 5s

Snatch and power clean work
Power cleans EMOM 5:00 2 power cleans @80 ish %





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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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