OPEN PREP, 4 weeks out. Monday - 1/21/18

4 weeks out from the #CrossFitGAMES OPEN...

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Now after a 1 week transition from #wodapalooza the program is going to take shape and be fairly similar to last weeks stucture. We want to ensure our intentions and priorities are set going into everyday. Allowing you to progress on those movements, on that day... not just everything at once.

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overall volume is down and there will really be no low intensity days as far as class program workouts go.

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For the most part we are going to be testing a previous open workout every single day, or some variation of one for that matter.

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Fridays workout will be the most memorable from that year and the potential retest for this year.

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intentions will be set earlier in the week through movement selection leading up to Friday to go hardest on that workout... as Fridays is when “Friday Night Lights” goes down..

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Treat each workout like a true open workout so we can squeeze the most out if each performance without needing to overload the volume.

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The open starts in 5 weeks.

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The accessory work will be lower so we can assure we feel good to bring heightened intensity in to every class program wod. Our mind is set on getting familiar with open workouts, and bettering our movements that we will see in the open this year.

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Todays workout:

14.1 W/ Dumbbells..

www.AthleticVolume.com

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#WeComin

#CrossFitOPEN

#AthleticVolume

#CrossFit

#WorkHarder

@kaelastephano

Class Program

A.) 15 mins

Hang Snatch starting @ 60%

1-1-1-1-1-1-1

B.) Open Workout 14.1 DB

AMRAP 10

30 double unders

15 DB snatch 55/35 *alt

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C.) Strength - conjugate ME

snatch pull from 6” block

-work up to heavy double

Back Squat 

Heavy Triple

Kang squat, pause

7x7 @ moderate

D.) Conditioning + gymnastics

3 rounds

1 min ME : Cal AD

1 min ME : kipping hspu

1 min : rest