Open Prep Programming Cycle (Jan 13 - Feb 22)

Skill Workshops:

I’ll be available to do a skill workshop on either February 8th or 22nd. This will be free for CFG members! I’d like to gather some movements/skills that our members would like to go over in a workshop setting. Please email joeyadduci@gmail.com the date that works best for you, along with 1-2 topics you’d like to cover. 

1:1 Coaching Availability:

If you’re looking to improve 1-3 specific movements, I’ll be available outside of class hours to provide assessments and coaching. These sessions may be 30 minutes (1 movement), or 60 minutes (2-3 movements). These are NOT workouts, they are a chance to break down your movement and correct any faults holding you back. Then, we’ll come up with a progression to move you closer to your goal over the next month. I’ll provide you with four weeks of individual programming to perform 2x week outside of class. This extra work will only take 10-20 minutes per session, so they will compliment the class training and shouldn’t interfere with it. Sessions cost $50 for 30-minutes and $100 for 60-minutes (the programming is included in this fee). If you’re interested in learning more, my available dates are listed below. Please email joeyadduci@gmail.com for more information! 

• Wednesday 1/15
• Friday 1/17
• Tuesday 1/21 
• Thursday 1/23
• Friday 1/24 

Cycle Overview:  

We’re moving into our Open Prep cycle to get ready for the 2025 CrossFit Open. Our gym will be programming the Open workout as our Friday class workout on February 28th, March 8th, and March 14th. We will be releasing more information regarding themes and extracurriculars for our community sometime soon. Today’s post is more geared towards the fitness side of things. Below you’ll find information about common movement combinations, popular movements, and an outline of this cycle’s structure over the next six weeks. If anyone has questions or feedback, don’t hesitate to reach out to me via text or email! 

Thanks for all of your hard work and dedication.

– Coach Joey 

Most Common Movement Combinations in the Open: 

• Thruster and Chest to Bar
• Deadlift and Handstand Push-up
• Wall Balls and Rowing OR Muscle Ups 
• Toes to Bar and Cleans
• Wall Walks and Double Under
  
  

Skills:  

• Toes-to-Bar
• Chest-to-Bar
• Handstand Push-ups 
• Double Unders 
• Bar Muscle Up
• Ring Muscle Up
• Overhead Squat
• Snatch variations 
• Clean & Jerk variations 
  

Conditioning and Common Loading/Volume: 

• Thrusters (95/65lbs for 30-60 reps)
• Deadlifts (225/155 for 30-60 reps)
• Wall Balls (100+ reps)
• Wall Walks (15+ reps)
• Burpee Variations (50+ reps)
• DB Lunges (50/35lbs for 50+ reps)
• DB Snatch (50/35 for 50+ reps)
• Row (always for calories)
• Shuttle Runs 
  
  

Open Prep Lifting Structure: 

A WEEK: 

• Olympic Lifting Variations 
• Press Variations 
• Squat Variations 

B WEEK: 

• Bench Press
• Deadlift
• Back Squat 

Progression (everything but Olympic lifting)

• Session 1: Heavy 5 
• Session 2: Heavy 3 
• Session 3: Heavy 1 

All lifting sets will be based on auto-regulation, meaning you are adding weight by form/feel daily to the assigned rep range. We’re lifting to a heavy top set for the day to prevent burnout with the combination of our harder conditioning. The goal is to add weight on the bench, back squat and deadlift as the reps decrease each session. 

Warm-ups: 

Be sure to bring your grips and jump ropes to class daily. We will be mixing in regular double under practice and bar work to increase our exposure/frequency to help develop these skills. 

• Double Under practice
• Pull-up strength (negatives + tempo work) 
• Toes to Bar accessory (hip flexor work) 
• Kip swing skill 
  
  

Skill Work: 

You’ll begin to notice on “A” weeks we’ll have designated skill segments for you to practice movements without the stress or fatigue of a workout. This is the time to scale up from where you are currently, before scaling back down during the workout to achieve the stimulus. Your coach will be able to help you identify where you are for certain movements, but it’s important to take ownership of your development. Practice needs to be done at low heart rates and in low rep ranges (1-3). This is NOT meant to be taxing, we’re focused on refining mechanics and improving coordination/timing. It should feel productive and intentional. If you feel lost, you may be trying to move up a level too quickly. If you don’t care about skills, you can always substitute strict work to improve your strength during this time. Be sure to communicate with your coaches! 

MONDAY 1/13

Bar Muscle Up Skill: Choose an option that’s beyond your ability to do in workouts, but that you can intentionally practice before scaling back in the workout. For example, if box bar muscle ups are appropriate for you to do 5’s unbroken in today’s workout, scale UP to banded practice during this skill work. 

• Level 1 - Work on kip swings
• Level 2 - Work on box bar muscle ups
• Level 3 - Work on banded bar muscle ups
• Level 4 - Work on bar muscle ups
• Level 5 - Work on strict bar muscle ups

Every 2:00 x 7 rounds  

5 Bar Muscle Up 

10 DB Snatch, alt (50/35) 

50 Double Under 

Rx+ (7 BMU, 14 DB Snatch, 70 DU)

TUESDAY 1/14

3 rounds for reps 

5:00 AMRAP / 5:00 REST 

15 Push-ups

30 Box Jump Overs (24/20)

15 Push-ups 

30/24 Row Calories 

Rx+ (same work, push-ups not split)

30 Push-ups

30 Box Jump Overs (24/20)

30/24 Row Calories

WEDNESDAY 1/15

Front Squat

15:00 to build to a heavy set of 5 

5 rounds for time

15 Deadlifts (95/65) 

12 Hang Power Clean 

9 Thrusters

THURSDAY 1/16

Chest-to-Bar Skill: Choose an option that’s beyond your ability to do in workouts, but that you can intentionally practice before scaling back in the workout. For example, if jumping C2B are appropriate for you to do 7’s unbroken in today’s workout, scale UP to banded practice during this skill work. 

• Level 1 - Work on kip swings
• Level 2 - Work on jumping C2B (with kipping motion)
• Level 3 - Work on banded C2B
• Level 4 - Work on C2B (kipping or butterfly)
• Level 5 - Build to a 5RM weighted C2B if you have 10+ butterfly C2B

3 rounds for reps 

1:00 Chest-to-Bar

1:00 Double Under

1:00 Bike Calories 

1:00 Rest 

FRIDAY 1/17

3 Position Snatch 

Spend 15:00 practicing, working through each position (from the floor, hang, dip) in one smooth complex. Add weight as form allows. These may be squat/power/muscle variations depending on the skill level of the individual athlete. 

3 rounds for time 

400m Run 

15 Power Snatch (95/65)

15 Bar-Facing-Burpees 

SATURDAY 1/18

Strict Press

12:00 to build to a heavy set of 5 

AMRAP x 20:00

[Teams of 2]

100 Wall Balls (20/14)

100 Row Calories 

Divide reps/calories as needed.