Monday 1/29, Week 10
*Over the next couple weeks, and building through the first few weeks of the next cycle, we will be focusing on aerobic work leading into the CrossFit Open. Much of the training will be longer, but it NEEDS to be done at a pace that is *sustainable, given the volume and work intervals. This will help you to understand how to better pace yourselves given different variables such as exercise set volume, and time.

Warm Up- 1 Set
Bike or Row 2 Minutes- steady pace
Spiderman Stretch
Counter- balance Squat x8-10
Russian KB Swing x8-10
SL Front foot elevated split squat x6/leg

CF Fitness
A. Back Squat (to box) 4×3 –Reference 1/22, use the same weight across all four sets.

Performance
A. Back Squat 87%x2, 93%x1
B. CF Fitness & Performance
2 Sets;

2 Minutes Bike -Steady pace
Rest 2 Minutes

2 Minute AMRAP;
8 Wall Balls 20/14lbs
8 KB Swings 70/53lbs
Rest 2 Minutes

2 Minutes Row -Steady pace
Rest 2 Minutes

2 Minute AMRAP;
8 Wall Balls 20/14lbs
8 KB Swings 70/53lbs
Rest 2 Minutes

Weightlifting
A. Hang Clean + Jerk 85%(1+1) x4
B. Back Squat 87%x2, 93%x1

Tuesday 1/30
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
Samson Stretch
Duck Walk

CF Fitness
A. Hang Power Snatch + Overhead Squat (1+1) x5 sets.
B. 4 Sets;
30 second AMRAP DB Snatches –light to moderate
30 second AMRAP Ring Rows
30 second AMRAP Box Jumps or step ups
Rest 90 seconds

Performance
A. Snatch 75%x2, 80%x2, 85%x2, 90%x1x3
B. 4 Sets;
30 second AMRAP DB Snatches 50/35lbs +
30 second AMRAP Pullups
30 second AMRAP Box Jumps 24/20in.
Rest 90 seconds

Wednesday 1/31
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Bottom’s up KB Press x6/ arm
Kipping Swing x8
Hollow Hold x10-15 seconds
Push Press x6-8

CF Fitness
3 Sets;
5 Minute AMRAP
5 Jumping C2B Pullups
5 Burpees
10 Mixed DU’s
Rest 2 Minutes

5 Minutes AMRAP
4 Hang Power Cleans or KB Squat Cleans –moderate
6 Push Press –moderate, barbell or DB’s, based on experience
Rest 2 Minutes

Performance
3 Sets;
5 Minute AMRAP
5 Muscle Ups (bar or rings, based on priority)
5 Burpees
20 DU’s
Rest 2 Minutes

5 Minutes AMRAP
4 Power Cleans @55%
8 HSPU
Rest 2 Minutes

Weightlifting
A. Power Snatch- 75%x2, 80%x1x2, 85%x1
B. Jerk- Build to a tough single with good form
C. Clean Pull 115%x2x2

Thursday 2/1
Warm Up-
2 Sets;
Row 150M
Russian KB Swing x10 -moderate to heavy
Spiderman Stretch
Supinated Grip Lat Stretch x10 seconds

CF Fitness
A. Front Squat- Build to a moderately heavy set of 3 with good technique
B. 4 Sets;
12 Reverse Lunges- use added weight if possible- moderate
15 Situps
12 Perfect Pushups or incline pushups- let technique dictate your pace

Performance
A. Front Squat- Build to a heavy single, DO NOT GO HIGHER THAN 95%
B. 3 Sets;
10 Front Racked, Reverse Lunges 45% (of back squat)
15 V-ups
20 Ring Pushups

Friday 2/2
Warm Up-
2 Sets;
Bike 8 calories
Knee Stretch + Spiderman Stretch
Counterbalance Squat x6
Front Foot Elevated Split Squat x6/ leg
20-30 second shoulder hang from cage

CF Fitness 
Every 4 Minutes
1; 80ft. KB/DB Overhead Carry (heavy) + 15 Cal Bike
2; 2 Minutes Jump Rope
3; 8 Russian Step ups- (moderate) + 350M Row
4; 2 Minute AMRAP; 5 Incline or HR Pushup/ 5 Eccentric or assisted pullups
Rest 5 Minutes x2

Performance
Every 4 Minutes
1; 40ft. Handstand Walk + 20 Cal Bike
2; 2 Minutes DU’s
3; 8 Pistols (alternating legs) + 500M Row
4; 2 Minute AMRAP; 5 Ring Dips/ 5 Strict Pullups
Rest 5 Minutes x2

Weightlifting
A. Pause Snatch- 85% (of last weeks HS) x1x4
B. Pause Clean & Jerk- 85% (of last weeks HS) x1x4

Saturday 2/3
CF Fitness

A. Hang Power Clean + Front Squat 2(1+1) x5 sets -Use your heaviest weight from last week across all 5 sets.
B. AMRAP in 9 Minutes;
15 Hanging Knee Raises or Situps
10 Deadlifts –light
5 Ground-to-overhead

Performance
A. Clean & Jerk 75%x2, 80%x2, 85%x2, 90%x1x3
B. CrossFIt Open WOD 15.1
AMRAP in 9 Minutes;
15 T2B
10 Deadlifts 115/75lbs.
5 Snatches 115/75lbs.
15.1a; From 9-15 Minutes;
Build to a heavy (NOT a max) clean & jerk
*In the ‘Open’ you’d be going for a max and pushing your limits because it’s a competition. However, there is a difference between training and competition. We are using this workout, and various prior open workouts to measure improvement and prepare for this years open. If you’ve completed this workout in the past, use those results to compare. Leave some gas in the tank in finishing with the c&j. Let your technique dictate how heavy you’ll go, ideally NOT much (if any) higher than your 90% from today’s part ‘A’.