NEW OPEN TRAINING MACROCYCLE Beginning November 30 and running approximately through the end of the open which should be starting late February OR it gives us about 13 weeks to prepare.
We know that The Open followed the basic CrossFit definition of health and fitness to determine who is actually fit not just the guy who has a 300 lp clean and jerk, can’t do 5 strict pullups, or can’t run a mile without stopping.
Here are the CrossFit requirements for fitness in order
2. Metabolic Conditioning
5. Sport-specific skills
Many of us invert this pyramid and especially sports coaches are frankly the worst at it. Proper training never starts with skills but always with proper nutrition and general physical preparation whether you are looking to learn CrossFit or play in the NFL.
Many of including myself need to lose a few or some even more than a few pounds so we make burpees, jump rope, pullups, and even for a few muscle-ups easy.
With nutrition on the base of the pyramid, we will off our Precidisn Procoach program to anyone who entered the open a 40% discount of $59 a month through the open, and after the open it wool refers to its full price of $99.
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This is a cyber Monday special and won’t be available after this Friday.
With nutrition as your foundation for CrossFit success, we believe this program should be mandatory but, my experience that you won’t work the program if you didn’t pay at least a little extra for it.
So here are the workouts for the week of November 30 and the beginning of open prep season.
Workouts Monday, November 30th, 2020
General Warmup and Mobility and Bar Technique
On the Minute x 10:
2 Hang Power Snatches
These should all look great with solid lockouts. Feel free to move into a full quat for both practices and getting under the bar.
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups
This translates to light and fast as many open workouts are but in this case, go hard but take your time and be accurate. (Hint; it won’t really slow you down and You might overall go faster)
Stamina Squats Party
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Loaded at 57% of 1RM Front Squat