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
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
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