The Week Ahead (February 24 - March 1)

February 23, 2025

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


MORE RECENT POSTS

The Week Ahead (March 10-15)

March 9, 2025
PROGRAMMING It's the final week of the Open! We'll be dialing things back on the lifting this week to recharge before starting our new training block on March 17th. Monday we'll be giving the shoulders, arms and legs a break following 25.2. Tuesday we'll be targeting pressing to help offset all the pulling from 25.2, with lunges being slotted to wake the legs back up and help flush out any lingering stiffness. Wednesday we have a flow day, with an intent on relaxed pacing and stability on the Turkish Get-Ups and pulling strength/stamina on the legless rope climbs. Thursday we have some aerobic power intervals, but be cautious with the intensity you bring. The intent is to hit these at a 6-7 RPE to help flush and fire things up heading into the final Open workout. If anyone has questions regarding FNL or the after hours event, be sure to email Matt for more information matt@crossfitgreenville.com . Thanks for all of your hard work and dedication. Let's have a great week! - Coach Joey MONDAY 5 rounds for reps 1:00 Sandbag Cleans (100/75) 1:00 Rest 1:00 Bike Calories 1:00 Rest TUESDAY For time 800m Run 30 Push-ups 30 DB-FR Walking Lunge (50s/35s) 20 Push-ups 20 DB-FR Walking Lunge (50s/35s) 10 Push-ups 10 DB-FR Walking Lunge (50s/35s) 800m Run WEDNESDAY 10 rounds for time 1 Turkish Get-up (per arm) 1 Legless Rope Climb Use either a KB or DB for the Turkish Get-ups. KB Rx (53/35) DB Rx (50/35) THURSDAY 5 x 2:00 on / 2:00 off 15/12 Row Calories 50 Double Under AMRAP BBJO (24/20) FRIDAY 25.3 SATURDAY TBA

The Week Ahead (March 3-8)

March 2, 2025
FNL & SCULLERY RSVP Friday 3/14 we will be walking over to The Scullery following Friday Night Lights for an after hours event. $20/adult for entry/food $10/child for entry/food Cash bar for beer and wine (charged additionally per item), which you can open a tab and close out before you leave Credit cards and apple pay accepted as well There's roughly a 70 person capacity at The Scullery, so it's important you RSVP in this form with an accurate headcount! CLICK HERE to RSVP! OVERVIEW March 3-8 There's a small tweak to the weekly template due to weather forecasts this week. We're expecting 75% rain/thunderstorms on Wednesday, so we'll be swapping our Monday intervals to Wednesday and our longer aerobic work to Monday. Thursday will continue with prehab work as the warm-up, but we'll be doing Skill or Sweat after our maintenance work. Thanks for all of your hard work and dedication. - Coach Joey MONDAY Every 10:00 x 3 rounds 800m Run or 60/50 Calorie Bike AMRAP in remaining time... 2 Rope Climb 4 Wall Walks 6 Power Cleans (155/105) No rest between rounds, when the clock hits 10 minutes head out for your next run. Pick up where you left off the previous round on the AMRAP each interval. TUESDAY Baseline Testing Bench Press 1RM Back Squat 1RM WEDNESDAY 4 x (4:00 on / 4:00 off) 500/400m Row AMRAP in remaining time... 15 Wall Balls (20/14) 45 Double Under THURSDAY 3 sets 10/10 Side Plank Powell Raise 20 Wall Leaning Tib Raises 20/20 Patrick Step-ups 20 DB Wall Butterfly Stretch Elevate the side plank with the elbow on a bench. Patrick step-ups will be done elevated on 1-2 bumper plates. Skill or Sweat Athletes may choose to do skill work, mobility, or lifting in place of today's conditioning. AMRAP 20 200m Run 30 Sit-ups 30 Russian KB Swing (53/35) 150ft Suitcase Carry, right arm 150ft Suitcase Carry, left arm FRIDAY Open 25.2 Workout will be announced on Thursday at 3:00pm on the CrossFit Games website and YouTube channel. SATURDAY TBA

The Week Ahead (Feb 17-22)

February 15, 2025
RECHARGE WEEK We're coming off a pretty intense build-up from the last three weeks. Now it's time to recharge a bit with lower impact movements, as we'll take a short break from barbell intensive conditioning. We'll be testing some baseline lifting 1RM's over the next few weeks so we have current percentages by the end of the Open. All of our conditioning work will be time priority this week, meaning you can regulate your intensity based on feel and don't have to worry about finishing a certain amount of work for time. This recharge week will lead us to our mini block of training during the Open, which will be released in next week's newsletter. Thanks for all of your dedication and hard work! - Coach Joey MONDAY EMOM x 20:00 Min 1: DB Bench Press (50s/35s) Min 2: Kettlebell Swings (53/35) Min 3: Bike Calories Min 4: Rest  TUESDAY AMRAP x 21:00 7 Strict Pull-ups 14 Wall Balls (20/14) 21 Sit-ups 42 Double Under WEDNESDAY 4 ROUNDS FOR REPS 1:00 Row Calories 1:00 Sandbag Cleans (100/75) 1:00 Wall Walks 3:00 Rest THURSDAY 4 SETS 10/10 DB External Rotation 10/10 ATG Split Squat 20 Tib Raises SWEAT or SKILL AMRAP x 15:00 15/12 Row Cals or 12/9 Bike Cals 20 Alternating V-Ups 20 DB Alternating Plank Rows (50s/35s) 200ft Farmer Carry **OR** Practice skills for 15:00. FRIDAY Front Squat Build to a 1RM in 20:00 5 ROUNDS FOR REPS 1:00 on / 1:00 off 20 DB Goblet Walking Lunge (50/35) AMRAP DB Lateral Burpees SATURDAY [Teams of 2] 4 ROUNDS FOR REPS 2:00 Bike Calories (1:00/partner) 2:00 AMRAP "Mini DT" (alternate rounds) 2:00 Rope Climbs (alternate every rep) 1 round of "Mini DT" is: 5 Deadlift (155/105) 3 Hang Power Clean 1 Shoulder to Overhead
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