CompWOD Open Programming

Open Programming

Monday

1.  Metcon

2.  Oly Heavy

3.  Strength

Tuesday

1.  Metcon

2.  Skills

Wednesday

Rest

Thursday

1.  Metcon

2.  Oly Techniqe

3.  Strength

Friday

1.  Metcon

2.  Skills

Saturday

1.  Metcon

Sunday

Rest

Metcon – The Open is first and foremost a test of work capacity.  How much work can you do in a given time.  100% of the events that have come up over the past three years have been a test of Metabolic Conditioning.  Our number one goal for this program is to build a huge engine.  Metcons will come first every training session as this is your primary focus.  These Metcons will focus on AMRAPs in the 4-20 minute time domain, and movements and loads that we have seen in the past and can expect in this year’s Open.  Running, Handstand walking, Monkey Bars, L-pull ups, GHD Sit ups, Rowing, Yokes, Ring Dips and the like are great movements to build GPP, but very unlikely to show up in The Open competition. 

Olympic Lifting – While the 1RM have yet to be tested in the Open, it almost always  pays to improve your O-Lifts.  Over the past three years, 36% of the movements programmed in to the Open WODs have been some variation of a Snatch, Clean or Jerk. 

Strength – You DON’T need to be super strong to do very well in The Open, but it sure helps to be able to move heavy weight for reps.  About 25% of the events have a moderate to heavy load (2012 Snatch Burpee, 2011 Snatch Ladder, 2010 Squat Clean Jerk AMRAP, OHS, and Cleans).  Getting stronger is important but NOT at the expense of losing fitness elsewhere.  In other words, do not do a strength cycle if your goal is to excel at The Open.

Skills – Based on previous Open Competitions it’s obviously important to be able to build your skills in certain movements; Box Jumps, Double Unders, Muscle ups, Toe to Bars and C2B Pull ups.  This is no guarantee that these are the movements we will see again, but based on what we know you would be a fool not to become a ninja at these movements.

A Word on Volume:  To excel at the Open you need the ability to perform one to two max effort sessions of 4-20 minutes per week.  This is a VERY low demand in regards to volume.  If you are training with high volume in hopes of excelling at Regionals your are missing the boat.  Instead focus on intensity and quality of training during you sessions.  

CompWOD Regionals Programming

Regionals Programming

Monday

1.  Snatch, Heavy

2.  Clean Jerk, Heavy

3.  Squat  (front, high back, low back, safety, pause, box)

4.  Gymnastic Benchmark (Pull up, C2B, Strict Pull ups, Muscle ups, HSPU, PHSPU, Kipping PHSPu, TTB, Strict TTB, Ring Dips, Strict Ring Dips, Burpees, Pistols, static holds)

5.  Metcon

Tuesday

SESSION ONE:

1.  Bounding (BJ, Hurdles, Vertical Jumps, Broad Jumps)

2.  Pulls (Dead, Sumo Dead, Snatch Dead, Clean Pull, Snatch Pull, Good Morning)

3.  20 Rep Benchmark:  (Clean, Jerk, Snatch, Dead, Sumo, Bench, Push Press, Front Squat, Back Squat, OHS, Yoke Carry, Lunges –FR, BR, OH)

SESSION TWO:

1.  Metcon

2.  Rowing

Wednesday

Flexibility/Mobility work (Yoga, Foam Roll, stretch, mash, 10 min Squat, Stability work)

Active Recovery (hike, walk, row, kayak, ski, skate, paddle board, surf, etc… get out of the gym)

Thursday

1.  Snatch, Technique

2.  Clean Jerk, Technique

3.  Squat (front, high back, low back, safety, pause, box)

4.  Gymnastics Skills (HS Walking, Pistols, Muscle ups, Iron Cross, Front Lever, Back Lever, PHSPU, TTB, Strict TTB, Ring Dips, Strict Ring Dips, Double Unders, core work)

5.  Metcon

Friday

1.   Pulls (Dead, Sumo Dead, Snatch Dead, Clean Pull, Snatch Pull, Good Morning)

2.  Odd Lifts/Movements

3.  Metcon

4.  Rowing

5. Core Work

Saturday

(One or Two Sessions)

1.  Track Session

2.  Barbell Benchmarks:  (Clean, Jerk, Snatch, Dead, Sumo, Bench, Push Press, Front Squat, Back Squat, OHS, Yoke Carry, Lunges –FR, BR, OH)

3.  Gymnastics/Metcon

Sunday

Rest Day – No gym, complete rest

Olympic Lifts:  We will be hitting variations of the Snatch and Clean and Jerking 2x/week; one heavy session and technique session.  The fast lifts are a cornerstone of CrossFit Competition.  It is almost a guarantee that some variation of a O-lift will appear in your next competition.  Be willing to spend time developing these lifts.

Squat:  You NEED to be squatting.  Every CrossFit athlete would benefit from getting stronger and there is no movement with great bang for the buck than the barbell squat.  We will be doing a squat variation, from heavy to moderate loading 3x/week.  Even with the squats in metcons, O-Lifts, and in the 20 rep tests this as a moderate amount of squat work.  You can tolerate this and it will turn you into a beast. 

20 Rep Benchmark:  We will be rotating through movements and testing a 20 rep max lifts twice per week.   20 reps is enough to ensure we are developing more than just maximal strength.  We are looking for strength endurance, stamina, and efficiency in our movements.   In addition, 20-reps, if done right, is enough to get yolked and see God. 

Pulls:  Your posterior chain is your engine.  Your hammy’s, glutes and spinal erectors are where all of our power come from.  If you want to develop these you best be pulling off the ground.  These movements are also excellent in developing midline stability, which is the foundation of all athletes regardless of sport.

Gymnastics:  We will have two targeted sessions for gymnastics every week.  One to benchmark, test and train our bodyweight movements and a second session to develop skills, balance and strength.

Bounding:  We are looking to develop explosive athletes.  These plyometric movements will increase your speed, O-lifts, balance, coordination, agility and make you a more powerful athlete.  Essentially they will make you a better athlete. Think of it this way, of all the tests at the NFL combine, the vertical jump test is the best indicator of success in the NFL (better than the 40-yard dash, pro-agility shuffle, bench press, and all others).

Metcon:  Live you life in well-designed couplets and triplets.  Throw in a chipper and single modality every now and again and you are fitter than 90% of comrades. 

Rowing:  The C2 is an amazingly efficient tool to build work capacity in athletes; both from a metabolic standpoint and the ability to tolerate volume without breaking them down.  If you want to be fitter – row more.

Flexibility/Mobility:   Still probably the most overlooked of the 10 components of fitness.  Mobility (think lacrosse balls, rollers, voodoo bands, etc..) is great, but don’t overlook the benefits of increasing range of motion from traditional stretching. 

Active Recovery:  Wednesdays are not “rest days”.  You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day.  Doing something outside the box will get you more exposure and expand your margins of experience.

Core Work: While almost everything we do involves strengthening the midline, we will develop the stabilizers of the midline on Saturdays and during some of our gymnastics work on Mondays and Thursdays.

Rest Days:   Take a complete break, mentally and physically from training.  You need this to stay fresh, strong and healthy. 

A Word on Volume:  The regionals demand the ability to perform multiple max efforts in all time domains, loading and movements and have the ability.   Our training will prepare you for the demands of game day.

Comp WOD 10/8/13

1. Metcon
21-15-9
TTB
Box Jumps, 24"
DeadLift, 225#
Time 11:10

2. Skills
5 x 5 Sotts Press
45#
50#
55#
65#
70#

Comp WOD 10/6/13

1. Metcon
7 x 400m Run, OT3M
1:29
1:22
1:28
1:30
1:35
1:34
1:40

2.  Skills
5 rounds of:
20 sec Handstand Hold, 40 sec Rest

Comp WOD 10/7/13

1. Metcon
"Nasty Girls"
3RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135#
TIME 10:18

2. Snatch
10 x 1, OTM at 70-75%
105# x 3
115# x 7

3. Clean and Jerk
-Heavy single, not max
205#
215#
220#
225#
230# PR**

Active Recovery

1. Front Squats
5 x 3, climbing
225#
235#
245#
235#
235#

2. Row
5 RFT:
300m row
1 min plank
Time 12:15

3. Gymnastic Skills
OTM x 10
Odd: 10 pistols (5/side)
Even: 10 HSPU (last 2 rounds did 5 each)

Comp WOD 10/1/13

1. Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24"
TIME 11:45

2. Skills
OTM x 8:  
10 TTB + 20 DU

3. Pull
3x8 Romanian Dead Lift
155#
175#
185#

Comp WOD 9/30/13

1. Metcon
For Time:
10-8-6-4-2
Squat Snatches, 115#
50 Double unders after every set.
Time 15:40

2. Clean and Jerk
3 sets of:
Squat Clean + Pause Squat + Jerk
(hold bottom pos for 3 seconds)
205#, across

215# squat clean
225# squat clean (FAIL)

BB Shrugged Snatch Cues

1. Starting position
2. Maintain back angle
3. Move knees back, not around knees
4. No arm bend before hips
5. Full hip extension
6. Weight on heels, don't jump forward 
7. Full squat, open hips

Comp WOD 9/28/13

1. Metcon
3 RFT:
30 squat cleans, 95#
30 burpees
30 abmat situps
Time 23:35

2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
*Once you fail, restart ladder at 1 and go again.
Total: 1,2,3,4,1,2,3,1,2,3,1,2,3,1,2

Active Recovery

Active Recovery

Row 500m

10-9-8-7-6-5-4-3-2-1
Pull-ups (strict)
Pushups
Sit ups
Squats

Snatch grip DL triples
135#-155#-185#-205#-185#-155#

Snatch pulls, 3 position
185#-155#-135#

Row 500m

Comp WOD 9/25/13

1. Metcon
2RFT:
12 OHS, 95#
12 Burpees
9 Power Snatches, 95#
9 Burpee Box Jumps, 20"
6 Squat Snatches, 95#
6 Burpee C2B
TIME 17:13

2. Big Clean Complex
3 sets of:
3 Position Clean + Push Press 
3 Position Clean + Push Jerk 
3 Position Clean + Split Jerk
135# across

3. Strength
4 x 7 High Bar Back Squats
205#
215#
225#
235#

Comp WOD 9/24/13

1. Metcon
AMRAP 15:
6 HSPU
12 KBS, 70#
200m Run
TOTAL: 5 rounds + 6 HSPU

2. Skills
10 x max unbroken C2B Pull-ups,
1 minute rest between.
TOTAL: 67 reps

3. Bounding
Max height Box Jump w/ 20# vest.
43" PR

Max height box jump
49" PR

Comp WOD 9/23/13

Row intervals :15 on/:15 off x 15
Meters:
141-141-144-146-141
154-136-139-137-136
136-138-132-140-137
Total meters: 2392m

Bench Press 4 x 5
205#

Back Squat 4 x 5
205#-225#-235#-245#

Max Strict Pull-ups x 4
10-8-6-6

Comp WOD 9/19/13

1.  Metcon
For Time:
30 Pull ups
50 Thrusters, 45#
1K Row
TIME 7:14

2.  Snatch Complex
7 sets across of:  
Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance
115#

3.  Strength
10 x 1 High Bar Back Squat, OTM
275# x 3
285# x 3
295# x 3
300# x 1
305# FAIL

Comp WOD 9/17/13

1.  Metcon
AMRAP 10:
5 Power Cleans, 135#
10 Push ups
15 Air Squats
7 rounds + 5 PC + 10 PU

2. Skills
10 x 10 unbroken box jumps 30"
Time 11:05

Comp WOD 9/16/13

Comp WOD 9/16/13
Open

1. Metcon
"Helen"
3 RFT:
400m Run
21 KBS
12 Pull ups
TIME 10:51

2. Power Snatch 2RM, TnG

135#

3. Power Clean & Jerk Complex 2RM, TnG

205#

Comp WOD 9/13/13

Comp WOD 9/13/13
Open

1. Metcon
"Tosh"
3 RFT:
Run 200m, Rest equal time (0:43-0:50-0:53)
Run 400m, Rest equal time (1:26-1:50-1:45)
Run 600m, Rest equal time (2:47-3:00-2:55)
Total time 16:09

2. Skills
OTM x 12:
Odd: 3-5 Muscle ups (5-5-2-4-3-5) *finished all missed reps at end
Even: 4-6 Squat Therapy (6 across the board)

Comp WOD 9/10/13

Comp WOD 9/10/13
Open

1. Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 205# (scaled from 225#)
Burpees
TIME 22:24

2. Skills
10 RFT:
30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn't count. restart that set and continue till you finish 10 sets.

TIME 17:00 (ouch)

Comp WOD 9/9/13

Comp WOD 9/9/13
Open

1. Metcon
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205#
Muscle up
5 full rounds + 1 Power Clean

2. Snatch 5x1 at 90%
115# x 3
120# x 2 FAIL

3. Front Squat
10 x 1, OTM
225# x 5 rounds
230# x 4 rounds
235# x 1 round

Comp WOD 9/7/13

Comp WOD 9/7/13
Open

1. Metcon
5RFT:
400m Run
30 Wall Balls, 20#
TIME 21:50

CFW 9/4/13

CFW 9/4/13

1. Metcon
Open 13.4
AMRAP 7:
3 Clean & Jerk 135#
3 T2B
6 Clean & Jerk 135#
6 T2B
9 Clean & Jerk 135#
9 T2B
12 Clean & Jerk 135#
12 T2B

Finished 10 reps of C&J in round 12
46 Total reps

2. Snatch Complex
Max Snatch from Low-Hang
95#
115#
135# PR*
145# FAIL

 

Comp WOD 9/3/13

Comp WOD 9/3/13
Open

1. Metcon
"Satan's Whiskers"
3 RFT:
10 C2B
10 Front Squats, 165#
10 Burpees
TIME 8:40

2. Skills
OTM x 20
Odd: 10 Heavy Wall Balls, 20# (dropped to 6-8, then 5)
Even: 40 Double Unders (dropped to 30, then 20-30)

Comp WOD 8/31/13

Comp WOD 8/31/13
Open
1. Metcon
AMRAP 20:
8 Burpees
8 T2B
8 Box Jumps, 24"

10 rounds + 8 burpees + 6 T2B

Comp WOD 8/29/13

Comp WOD 8/29/13
Open

1. Metcon
"Sugar Daddy"
21-15-9
Deadlift, 225#
400m Run
TIME 11:37

2. Squat Clean and Jerk
5 x 1, OTM at 85%
190# across

Comp WOD 8/28/13

Comp WOD 8/28/13
Open

1. Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135#
10 Burpees
TIME 10:45

2. Clean and Jerk
3x1 across at 90%
205# across

Comp WOD 8/26/13

Comp WOD 8/26/13
Open

1. Metcon
"Ultimate Warrior" (Modified)
12-9-6
Thrusters, 115#
Bar Muscle ups
TIME 7:35

2. Squat Snatch
3x1 across at 90%
115#
125#
135# PR*

Comp WOD 8/23/13

Comp WOD 8/23/13
Open

1. Metcon
"Randy"
75 Power Snatches, 75#
TIME 7:32

2. Skills
OTMx12
Odd: 3-5 Squat Therapy (5 across the board)
Even: 3-5 Muscle ups (5-3-3-3-3-4)

Comp WOD 8/22/13

Comp WOD 8/22/13
Day 1
Open

1. Metcon
"Jerry"
For time:
1 mile Run
2K Row
1 mile Run
TIME 26:51

2. Snatch Technique Work
1 rep at 75%, OTM x 12
75# x 4
95# x 5
115# x 3

3. Strength
3x5 Front Squat
205#
225#
230# x 4 reps

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