Training Plan for Crossfit Open Prep January 29, 2018

Pull-Ups Review 

Kipping Review – Arch to Hollow 

Kipping pull-ups and how to cycle 

Butterfly Kip 

OHS Review 

Body Mechanics 

Overcoming mobility limitations with grip adjustments 

WOD Gameplan- We'll discuss best way to attack this workout based on individual strengths/weaknesses 

Workout 

  2 rounds of: 

   10 overhead squats 

   10 chest-to-bar pull-ups 

Rest :90 

  2 rounds of: 

   12 overhead squats 

   12 chest-to-bar pull-ups 

Rest :60 

   2 rounds of: 

   14 overhead squats 

   14 chest-to-bar pull-ups 

Scaling: 

L1 = Front Squat 95/65,  Jumping Pull-Ups 

L2= OHS 65/55   ;  Chin over bar pull-ups 

L3 = OHS 95/65; Chest-to-bar pull-ups 

Training Plan for Monday January 22, 2018

A. Muscle Snatch
     - 5 Clusters of 1.1. Work up to challenging weight

B. Overhead Squat
     - Work to a 10 rep max in 4 sets or less

C. Snatch Grip Romanian Deadlift
     - 3 sets of 6 - 8 reps @ 60% of best Snatch

Training Plan for Monday January 15, 2018

A. Halting Snatch (Power or Squat). This is done with a 1 count pause at power position, followed immediately by a snatch at full speed.
     - 5 sets of 3 building in weight. Finish with 2 singles @ 80-90%

B. Press-Jerk Complex
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 6 sets of above. Start at 60% and build

C1. Back Extensions
     - 12-15 reps x 3 sets. Rest 1:00

C2. Turkish Get-Ups
     - 6 reps (3 each side) x 3 sets. Rest 1:00

Training Plan for Monday January 8, 2018

A. Tempo Power Clean
     - 5 sets of 3 reps, building in weight. Then 2 singles @ 90%

B. Jerk Drive
     - 3 sets of 3 reps @ 105% of best Jerk

C. Split Jerk
     - 3 reps @ 60%
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%

D. Overhead Squat
     - Build to a heavy single. 10:00 time limit