CrossFit PPG – CrossFit

Over the next 7 weeks the programming will shift a little as we are going to spend a lot of time seeking out and programming WODS that will translate well for the Open and prepare us to succeed as much as possible. It will place a heavy emphasis on the types of movements that have reliably appeared in the Open over the past several years.

The primary goals being to increase physiological adaptation for the 10-15 minute range, working on mental toughness, and familiarizing new comers with rep schemes commonly seen in the Open.

Also, I will be dropping in previous Open workouts for our newer athletes to get a feel for the programs and for our more experienced ones to see how they have progressed over the last few years.

The Open begins in 7 weeks….will you be ready???

– Coach Steve


A: Coach Led Warmup (No Measure)


B: Front Squat (6×3 EMOM @ 70% )

Warm up to a heavy set of three and then every minute on the minute for 6 minutes, complete 3 Front Squats at 70% of your 1 Rep Max.

~ Compare to 01/04/2018

C: Metcon (Time)

Complete 5 rounds for time of;

12 Push Jerk (115/75 lbs)

15 Pull Ups

Custom Metcon