COPY – The Progrm 60 Week 08 2023 – Open 23.2
Welcome to Week 08
A reminder on our colour coding within the programming:
Black = Rx
Red = Rx+, for those who want (and need) an extra challenge
Blue = Intermediated
The Facebook Group:
You should know by now – this is the group you need to be in:
https://www.facebook.com/groups/TheProgrm/
–
As always enjoy the week.
The Progrm,
Acta non Verba
Warm up:
4 min AMRAP
5 Russian KB Swings
5 Push-ups
5 Shuttle runs
With an empty barbell:
10 Clean deadlifts
10 Clean high pulls from hang
5 Hang muscle cleans + 5 Front squats
5 Tall cleans
5 Cleans
Weightlifting:
Clean
1. Build to today’s technical heavy 2 (Drop and go).
2. 5 x 1 @ 90-100% of 1.
This is the final week of our 4 week clean progression. Start by building to a technical heavy double for the day. Do not rest longer than 10 sec from dropping the barbell to setting up for the next lift. No fails, only attempt weights that you are sure you can make.
WOD:
For time:
20 Shuttle runs*
60 KB Hang snatches
20 Shuttle runs
60 KB Push press
10 Shuttle runs
30 KB Hang snatches
10 Shuttle runs
30 KB Push press
*1 Shuttle run = 2x 7.5m
Rx = 1x 24/16kg KB
Time cap = 18 min
KB movements are performed single arm. Divide between both sides as needed. Find a pace on the shuttle runs that allows you to keep going without breaks. Be aware that a lot of time can be lost when switching directions.
Warm up:
9 x 20 sec on / 10 sec off
Alt. reverse lunges
Kip swings Video
Burpees
For quality:
45 sec Wrist flow Video
3 Tempo push-ups
3 Deficit push-ups
Gymnastics:
Gymnastics Strength:
Weighted Deficit Push-ups
4 x 8-12
Use plates to create a 5cm deficit. Place a plate on your back or wear a weighted vest or both. As heavy as form allows.
WOD:
Gymnastics Conditioning:
12 min AMRAP:
6 ub Pistols L / Step-ups L
6 ub Pistols R / Step-ups R
6 Alt. single arm devils press 1x 22.5/15lg
12 TTB / Hanging leg raises
The pistols need to be unbroken, that means only the working leg can touch the floor.
Accessory:
3 Rounds for quality:
1 Wall walk
10 Wall facing HS shoulder taps
15-30 sec Wall facing HS hold
Performed as a continuos complex. Rest as needed between rounds.
Warm up:
3 Rounds for quality:
10 Alt. single leg good mornings
8 Plank climbs Video
6 Box jumps
With an empty barbell:
10 Good morning
10 Stiff leg DL
10 Deadlift, pause 3 sec above the knee
10 Deadlifts
Weightlifting:
Deadlift
Every 45 sec x 15: 1 @ 80-85% of most recent 1RM
Drop the bar as soon as you’ve reached lockout.
WOD:
3 Rounds, each for time:
18/14 cal Echo bike
14 Box jump overs 24/20in
10 Deadlifts 100/70kg
Rest 2 min between rounds.
Don’t hold back on the echo bike, you should aim for a fast but sustainable pace. The deadlifts should not be heavier than 70% of your most recent 1RM.
Rest day
Warm up:
GoWOD Mobility First offers FREE warm-ups and cool down for The Open.
WOD:
Open 23.2
TBA.
Keep an eye on our YouTube channel and Instagram for a break down and tips.
YouTube: www.youtube.com/theprogrm
Instagram: @TheProgrm
Full workout will be announced on CrossFit’s home page: https://open.crossfit.com
Training 6
Warm up:
5 min Bike erg
Work between 150 – 300 Watts and adjust the damper to find the RPM’s: 60/70/80/90/100
For quality:
30 sec Hang from the bar *Use a narrow hang here
10-20 Wrist flow Video
10 Shoulder opener Video
20 Hip flow *10 reps each leg Video
With an empty barbell:
5 Snatch deadlifts
3 Snatch pulls from mid chin + 3 Snatch pulls from hang
3 Muscle snatch from mid chin + 3 Muscle snatch from hang
3 Power snatch from mid chin + 3 Power snatch from hang
3 Snatch from mid chin + 3 Snatch from hang
Weightlifting:
Power Snatch + Hang snatch
1. Find today’s technical heavy 1+1
2. Every 45 sec x 6 lifts: 1 PS at 75% of 1, each with a pause in the catch
TGU Video
Accumulate 10 reps with a heavy KB
Pause for 1-2 sec in each of the positions. Alternate sides each rep.
Conditioning
Main set:
30 min Continuous BikeErg
3 min easy RPE 4-5 (60-70 RPM)
1 min moderate RPE 6-7 (70-80 RPM)
1 min hard RPE 8-9 (80-90 RPM)
Keep one damper for this entire piece. This should not be an al out effort at any time.
Cool Down:
3 – 5 minutes low damper setting.