CrossFit – Mon, Dec 15
New Cycle
Warm Up
Three sets of:
12/8 cal row
10 air squats
8 ring rows (pause 1 sec at top)
10 band pull-aparts (light red band)
Back Squat (Every 2:00 minutes for 10 minutes (5 sets):
• Set 1: 8 reps @ 62%
• Set 2: 8 reps @ 65%
• Set 3: 8 reps @ 67%
• Set 4: 8 reps @ 67%
• Set 5: 8 reps @ 70%)
Skill Work (Checkmark)
Every minute for 5 minutes perform:
Toes to Bar
6–10 reps per minute
Rest 2 min and then:
Every minute for 3 minutes perform:
Chest to Bar
6–10 reps per minute
METCON (4 Rounds for reps)
On a 5:00 minute clock × 4 sets:
Run 400m
10 burpees
Then max sled push until minute 4
Rest 1:00
Each 25 ft is = 1 rep
Crossfit OPEN Cycle (3 Phases)
Phase 1 : December 15 – January 9
Goal: Continue building structural strength, joint resilience, aerobic base and skill volume; but more tailored to the Crossfit Open.
Focus:
• Strength: higher-volume squats/pressing, positional lifting
• Aerobic: long Z2 + mixed mono-structural intervals
• Skills: higher-volume but lower-intensity gymnastics
• Olympic lifts: technique emphasis