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  • Writer's pictureZac Zuspann

"In The OPEN" Class Programming



 

📣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

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