CFG Community Open & Programming (Jan 27 - Feb 1)

CONGRATULATIONS COACH BEN! Big shoutout to Ben Ward for becoming a United States Citizen this past week! Ben is such a huge part of our team and community and we're so happy for him. If you see him in the gym this week, be sure to say congratulations. We'll be doing the CrossFit workout "1776" to celebrate Coach Ben after we wrap the Open. NEW TRAINING BLOCK February 24th - March 15th Strength One of our main goals during this block is to test our 1RM's for our primary strength lifts (deadlift, back squat, front squat, power clean, bench and shoulder press). We've already tested 1RM's in the power clean and front squat over the last two weeks. If you're unable to make an upcoming testing day, or missed the power clean or front squat, I strongly encourage you to use Open Gym access to make up testing. We will be doing a strength biased training block with percentages after the Open, so it will be important to have accurate lifting numbers. Conditioning The primary task of the Open is testing fitness. We've hit it hard over the last six weeks, so at this point our focus should be more on maintaining fitness levels and feeling fresh for the Open test on Friday. The workouts won't be watered down, but it's important that you regulate your intensity so you're not trashed by the end of the week. Weekly Template Due to the rigidity of the Open, we'll be using a fixed weekly template to ensure recovery by the time we test the workout on Monday - Intervals Tuesday - Strength Testing Wednesday - Longer Conditioning Thursday - Knees Over Toes + Light Olympic Lifting Friday - Open workout Saturday - Partner/team workout (TBA) MONDAY EMOM x 20:00 Min 1: Toes to Bar Min 2: Hang Squat Clean (95/65) Min 3: Double Under Min 4: Row Calories Min 5: Rest Aim for 30-45 seconds of consistent work each round. The goal is to hit the same number of reps for each movement across the 20 minutes. TUESDAY Baseline Testing Shoulder Press 1RM Deadlift 1RM WEDNESDAY AMRAP x 30:00 400m Run 8 Burpee Pull-ups 16 Box Jumps (24/20) 100m Farmers Carry (50s/35s) THURSDAY 3 sets 10 Pull Overs on Medicine Ball 10 DB Upright Rows (per side) 10 ATG Split Squats (per side) 10 DB Bench Good Morning Every 45-seconds x 12 sets 1 Snatch @ RPE 5-6 FRIDAY Open 25.1 Workout will be announced on Thursdays at 3:00pm on the CrossFit Games website! SATURDAY TBA