CrossFit – Mon, Feb 2
Phase 3: Open Prep / Peaking & Repeatability
Warm. Up
Three sets of:
15 Banded face pulls
5 Barbell Presses @ 5050 tempo
15 Band Pull aparts
Press Work (5 Rounds for reps)
Every 2 min for 8 minutes:
10 Strict Press @ 50-60%
After the 4th set…
One set of:
10-12 Tempo Push Press @ 31X1
*Same weight as strict press*
“Ascending Open Ladder” (AMRAP – Reps)
15 min AMRAP
+3 reps every round:
3, 6, 9, 12, …
Thrusters (95/65)
Toes-to-bar
Box jumps (24/20)
Open-style capacity test.
Accessory Work (Checkmark)
4 Sets
15 GHD sit ups
:30 Seconds Plank Hold
Focus:
• Open workouts from past years (varied combinations)
• Repeatability testing
• Shorter conditioning at high power
• Barbell cycling under fatigue
• Tapering volume but keeping intensity high