*weekly programming focus overview at the bottom*
Monday
P1 Strength
Alt DB Snatch + Goblet Squat
Every 2:00 for 12:00
6+6, 2 Sets
4+4, 2 Sets
2+2, 2 Sets
*After each set:
8 Feet Elevated Ring/TRX Rows
20 Plate Russian Twists
—
Strength
Hang Squat Snatch + Overhead Squat
Every 2:00 for 12:00
3+3, 2 Sets @ 65%
2+2, 2 Sets @ 70%
1+1, 2 Sets @ 75%
—
15:00 EMOM
min 1: 10-14 Single DB Step-Overs 50/35#
min 2: 12-18 Chest to Bar Pull-Ups
min 3: 14-20 Alt DB Snatch 50/35#
—
WOD THOUGHTS: Today, we want to choose options that allow us to stay smooth and consistent from round to round. We are really looking to keep the same rep scheme across or increase from set 1-5. We would rather than starting with a high number round 1 and decreasing each round, even if you are able to stick with the rep range.
Tuesday
P1 Strength
Take 15:00 to Complete
Bench Press
8-8-6-6-4
*Complete 6-8 Piked Push-Ups or DB Strict Press b/s
6 Toes to Rig (Tempo: 3 seconds up and 3 seconds down)
—
Strength
Take 15:00 to Complete
Bench Press
5-5-4-4-3
*complete 6-8 Strict Handstand Push-Ups b/s
% starts @ 70% and increase by feel today on the Bench
—
1:00 AMRAP
9/7 Cal Echo Bike or 12/9 Assault Bike
-Max Bar Facing Burpees
1:00 Rest b/s
Continue until 75 Burpees
—
WOD THOUGHTS: We are looking for you to challenge yourself today and push the pace. Push early enough and you may get done by the time the real pain hits. Go a nudge past that redline and the bike will slow down too much to get significant numbers of burpees in the remaining time.
Time Domain: 4-7 Sets / 7:00-13:00
Wednesday
P1 Strength
Double KB Front Rack Squat + Goblet Squat
Every 3:00 for 12:00
4+6 Reps (build each set)
12 Bent Over DB Rows
12 Weighted Glute Bridges
—
Strength
Front Squat + Back Squat
Every 3:00 for 12:00
4+6 @ 75% of Front Squat
*to be performed as 4 Front Squats rack the bar then directly into 6 back squats
—
For Time
55 Deadlift
55 Box Jumps 24/20”
*Deadlift Load
18 Reps @ 185/135
15 Reps @ 225/155
12 Reps @ 275/185
9 Reps @ 315/205
* Partitioned anyway you choose
—
WOD THOUGHT: The style here for the workout may get a few people confused, but it is pretty simple. 55 Deadlifts must be completed and 55 Box Jumps must be completed. Sets and reps are up to the athlete, but weights will increase as we chip away at the Deadlifts. So, you can start on the Box Jumps if you choose or the Deadlifts. Once you reach the 19th Deadlift, add loads up to the second weight. At rep 34, you will add loads to the third weight and so on until 55 Deadlifts are completed.
Thursday
4 Sets
4:30 AMRAP
500/425m Row
75 Double Unders
-Max Shuttle Runs (25/25) in Remaining Time
R: 2:30 b/s
—
WOD THOUGHTS: Each round we should be pushing the pace and trying to really dial that row into that 1-2k TT paced style effort. The Double Unders should be done quickly in under 1:00 with a cap on them at 90sec. This will leave roughly 1:00 to get as much distance covered in the remaining time.
Friday
P1 Strength
Alt DB Hang Squat Clean + Alt DB Power Clean
+ Push Jerk
Every 2:00 for 12:00
2+2+2, 3 Sets
2+2+1, 3 Sets
*After each set:
15 second HS Hold + 30 Hollow Hold
—
Strength
Hang Squat Clean + TnG Power Clean + Split Jerk
Every 2:00 for 12:00
1+1+2, 3 Sets
1+1+1, 3 Sets
Weights start @ 65% of Clean and Jerk,
increase by feel today to something heavy
—
9:00 AMRAP
3 Wall Walks
15 Thrusters 95/65#
15 Toe to Bar
—
Daily Focus: We are looking for athletes to challenge themselves on this challenging Open style triplet. The goal would be to tackle the Wall Walks quickly and efficiently, then a quick transition into the Thrusters with the idea of keeping this to 1-2 sets before moving to the rig for Toes to Bar. For the Toe to Bar we would like to see 3 sets or less, but understand that some may need to hit sets of 3 in order to stay efficient and keep moving. This is a relatively short workout, which means we need to push the pace from the onset and keep transitions tight.
Saturday
In Teams of 3
For time:
Buy in: 90 Cal Echo Bike
—
3 Rounds
30 Power Snatch 135/95
30 Burpee Box Jump Overs 24/20″
—
Cash-Out: 90 Cal Echo Bike
—
WOD THOUGHTS: Work can be done in any fashion of your choosing with the goal of a 1:3 Work to Rest Ratio. What this does is put an emphasis on speed for each set and maximizing recovery to come back around and tackle the next set with the same intensity and vigor. Work on quality barbell cycling and focus to stay smooth and close to the box for the Burpee Box Jump Overs.
**Bike Adjustments**
M/M/M Pairs: 90 Cal Echo
F/F/F Pairs: 60 Cal Echo
F/F/M Pairs: 70 Cal Echo
M/M/F Pairs: 80 Cal Echo
For Assault Bike Multiply by 1.1
Sunday
5 For Time
15 Dual KB Deadlifts 53/35#
15-12-9-6-3 Strict Ring Dips
50ft Dual KB Front Walking Lunges 53/35#
15-12-9-6-3 Strict Pull-Ups
—
In 12:00 Complete 4 Sets, For Quality
:30sec Handstand Hold (Wall Supported)
:30sec Max Banded Tricep Press Downs
R: 30sec
8-10 Supine Grip Inverted Rows + :10 Chest to Bar Hold
:30sec Max Banded Bicep Curls
R: 30sec
—
WOD THOUGHTS: We will be tackling a 5 rounder today with the KB Deadlifts and Dual KB Front Rack Walking Lunges staying consistent across with a descending rep scheme of Strict Pull-Ups and Dips. Just work to move smoothly through this workout as the goal is more strength development / muscular endurance than high aerobic capacity.
Weekly Programming Focus: The CrossFit Open is right around the corner and our PRVN Open Prep Cycle is designed specifically to prepare athletes for the types of workouts that CrossFit will throw our way.
This cycle will be focused around building our strength in the 1-5 rep ranges to develop more peak strength capacity, while also incorporating specific targeted gymnastics skill/volume progressions, weightlifting battery work (i.e. repeatability of high % lifts), and hitting a challenging Open Prep workout every Friday. This cycle will run through the CrossFit Open and up to Quarterfinals. It is built around a more consistent weekly structure allowing more predictability for athletes and coaches alike to help better prepare.
Each week will be focused around challenging a multitude of skills as well as touching on a wide array of movements, modalities and time domains. The volume and intensity will remain consistent week to week throughout the first 6 weeks of the cycle, which will lead us right into Week 7, which is the first week of the Open. We will taper back volume during the Open Weeks to allow for us to recover week to week, but will ensure that we have adequate touches on strength and skill pieces in the front half of the week to keep those primed and developing throughout the cycle.
