📣Programming Update📣
The OPEN/Complete Cup begins next week. Here is what you can expect from class programming!
“IN THE OPEN” WEEKLY FLOW 2024
Monday
Strength + Shorter WOD (5-10 minutes)
Absolute Strength lifting (squat/press/deadlift etc) + Strict gymnastics + Structure
Tuesday
a slightly longer CrossFit WOD focused day with no separate heavy/tough strength
We will focus on specific warm-ups/strategy pieces/skill pieces to maximize efficiency and output for WOD- WOD will likely be in the sweet spot 10-15 minutes
Wednesday
Weightlifting/ Gymnastics - Skills and Drills + Interval Conditioning (Run/Row/Bike etc)
our goal on this day is to use interval based flows to grease the groove with gymnastic/weightlifting skills
We want to breathe hard, but not breakdown the body with volume/intensity
Thursday
Aerobic flush and Recovery approach
very light loads, steady cardio, grease the groove with skills and open based lifting
Those who are doing OPEN Friday will approach this as an active recovery - others who do not care about OPEN can increase their effort
Friday
OPEN WODS in class
Be prepared for anything - Show up ready to work hard and have fun!
Saturday
team and partner chippers / grunt work
Be prepared to be flexible and change volume or movements based on OPEN WOD the night before