A Word on Managing Training Intensity/Volume during the OPEN
There is only a SOME consideration in programming WODs for Wed and Thur with respect to what MIGHT come up on Friday for the Open workouts. Therefore- it is really up to individuals to taper, scale back, and/or manage their own training volume so that they are “ready” for their Open workout performance when they complete/compete on Fridays. We are doing a pretty high rep and heavy back squat session on Thursday this week- which very well could impede performance on Friday. Individuals who want to be fresh and ready should not go all out with load or volume on these squats.
Friday morning smoke filled sunrise, canceling our day of OpenWOD 20.1. Let’s do it on Monday!Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Open WOD 20.1- 10 rounds for time of:
8 ground to overhead, 43/29kg
10 bar facing burpees
15 minute mandatory cut off
Post time OR number of completed reps to CrossFit Games Open site
Monday 5pm Mobility Session
ALL CFMers are encouraged to take part- this is a coach-led session of stretching, rolling, mobility/soft tissue work. And it is worth 6x the daily minimum for you on the Whole Life Challenge! We continue these Mon/Wed sessions through the entire CrossFit Games Open.
Tuesday‘s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
12 minute limit to a heavy set of 2 reps on the rack
Post load to chalkboard/journals/PR whiteboard
-then-
For time complete
90/65kg deadlift, 21 reps then row for 9 calories
90/65kg deadlift 15 reps then row for 15 calories
90/65kg deadlift, 9 reps then row for 21 calories
Post time and load to chalkboard/journals
Tuesday 5pm Open Training Hour
Wednesday‘s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 18 minutes of:
10 pull ups
15 kettlebell swings 24/18kg, USA
20 box jumps 24/20″
Post total number of rounds, remaining reps and load
Wednesday 5pm Mobility Session
ALL CFMers are encouraged to take part- this is a coach-led session of stretching, rolling, mobility/soft tissue work. And it is worth 6x the daily minimum for you on the Whole Life Challenge! We continue these Mon/Wed sessions through the entire CrossFit Games Open.
Thursday‘s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds, not for time, “Lynne-style” of:
Max rep back squats from rack (~80-85% of 1rm)
Max rep strict & unbroken feet elevated parallette push ups
Post “pairs” of back squats and push ups numbers to chalkboard/journals
ex: 9/22, 8/19, 6/16, 7/14, 8/15 (80kg)
Thursday Open Announcement at 5pm
Friday is OPEN WOD 20.2 and is on at 7, 9am and again at 3pm. Continuing on with Friday Night Lights which begins at 5pm!
Saturday 9:30am BIG WOD
