Congratulations to everyone that participated in the 2020 CrossFit Open! We saw so many of you reach your goals and hit new PR’s! It was so exciting to watch everyone perform each week! Please use this week as a deload week. The Open can stress your adrenals, more then you think, so please reduce the volume of training this week as we gear up for the new cycle on November 18th. The training is in a different format this week so feel free to adjust the program based on how your body feels!
Dynamic Mobility, Activation and Warm-Up
DROM Series (3-4 reps each movement)
followed by …
followed by …
Glute Activation Warm-Up Series (20 seconds holding on rack/10 seconds off rack)
Posterior Strength Accessory Work
Three sets of:
Safety Bar Good Mornings x 5-6 reps @ 3111
Rest 30 seconds
Strict Pull-Ups x 8-10 reps
Rest 90 seconds
If you don’t have strict pull-ups then please do one of the following progressions in this blog post.
Upper Body Pressing Progressions
Take 15 minutes to build to today’s 5-RM Single-Arm Dumbbell Press
Alternate arms as you’re building, and start with your non-dominant arm.
Interval Conditioning
35-54:
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12/10 Calorie Assault Bike
Minute 2 – 15 Burpees
Minute 3 – 12/10 Calorie Row
Minute 4 – Rest
55+:
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 10/8 Calorie Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 10/8 Calorie Row
Minute 4 – Rest
Upper Body Accessory Work
Two sets of:
DB Tate Press x 15 reps
Banded Lat Pull Downs x 20 reps
Optional Additional Row Session
Ten sets for times of:
Row 250 Meters
Rest 2 minutes
Compare to October 7, 2019
DMAW done
Posterior: at hotel gym Bangkok so modified to Good mornings with 14 kg DBs x 2 for 6 reps and 15 UB push-ups
Pressing: only 14 and 18 kg DBs and couldn’t get one at 18 so I did 5 x 5 at 14 kg
Conditioning: no AB nor a rower and treadmills were occupied so decided to do just burpees. So EMOM24 12 burpees = 288 burpees (I accidentally forgot to rest every forth minute…)
Accessory : Tate press with 6 kg DBs. Lay pull-downs in a machine, standing behind it.
Burpees are a great sub for a conditioning piece!
Did Sat’s programming since I’m behind
A. Tempo BS to 4@180
B. Conditioning subbed 1000m row for run. 18:38.
Ran out of time
Fun!
DMAWU) done
Strength) GMs (used regular bar + towels for grips) 135#-165# – pull-ups 10,10,10
1-arm db press) 5 reps up to 60#
Condo) done
Accessory) done