CrossFit PPG – CrossFit
The CrossFit Games Open begins on Feburary 22, 2018. The is a true test that celebrates your hard work, determination, and dedication as a community. Just like everything else, we are all in it together but the goal is to prove your fitness. To yourself, your gym, your region, and even your world.
https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/liftoff
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: Skills & Drills (No Measure)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Deadlift (EMOM – 6 Minutes @ 3 Reps)
Perform 3 Deadlifts every minute on the minute for 6 minutes. Weight is 70% of your 1RM.
Custom Metcon
D: Metcon (Time)
Complete 4 rounds for time of;
30 Double Unders
15 Deadlifts (185/125 lbs)
15 Box Jumps (24/20 in)