CROSSFIT 04/02/2019 Start of CF Open Preparations

Focuspoint in February will be speed-strength and higher rep max effort work to build to capacity with heavier loads. We will be decreasing intensity in the upcoming 3 weeks to have a fresh and rested start for the 2019 Openseason.

A. Strength

Build to a 1RM Sumo Deadlift against a band over the course of 8-10 sets. We will be using this 1 RM starting next for upcoming programming.

Sumo Deadlift against a band: 1RM. Rest 2:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
Beginner: 5 x 5, no band. Rest 2:00

inbetween sets warmup for conditioning part
Conditioning Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets.

B. Conditioning: 
The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.

For time:
45 Deadlifts (70 / 47,5 kg)
30 Hang Power Cleans (70 / 47,5 kg)
15 Squat Cleans (70 / 47,5 kg)

C. Core

100 reps standing Banded Ab Pulldowns (a.k.a Cable Crunches)

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