Mobility, Activation & Warm-Up
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Overhead Squats x 5 reps
followed by …
Two sets of:
Band-Assisted Cross-Pull Scap Retraction x 5 reps per side
90/90 Hip Drill x 30 seconds
followed by …
One sets of:
600 Meters Easy Row
DB Arnold Press x 10 reps (light)
Kang Squats x 5 reps
A.
Spend 5-7 minutes working on YOUR favorite Skill Transfer Drill for Snatches
Snatch Press from Receiving Position
Tall Snatch
Drop Snatch
If Sotts Press is challenging for you then try this drill: Banded Scotts Press
and then …
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%
B.
All Age Groups
Complete as many rounds and reps as possible in 12 minutes of:
200 Foot Shuttle Run
4 Burpee Pull-Ups
200 Foot Shuttle Run
8 Burpee Pull-Ups
200 Foot Shuttle Run
12 Burpee Pull-Ups
200 Foot Shuttle Run
16 Burpee Pull-Ups
etc. adding 4 reps to the burpee pull-ups every round until the 12 minute mark.
Scaling Options:
Complete as many rounds and reps as possible in 12 minutes of:
200 Foot Shuttle Run
4 Burpees
4 Jumping Pull-Ups
200 Foot Shuttle Run
8 Burpees
8 Jumping Pull-Ups
200 Foot Shuttle Run
12 Burpees
12 Jumping Pull-Ups
200 Foot Shuttle Run
16 Burpees
16 Jumping Pull-Ups
etc. adding 4 reps to the burpee pull-ups every round until the 12 minute mark.
C.
Three sets of:
Arnold Press x 8-10 reps (light, focus on range of motion)
Rest 45 seconds
Ring Row Iso Hold x 15 seconds (find an angle that will allow you to hold the top of the ring row, shoulder blades pinned together, for 15 seconds)
Rest 45 seconds
D.
Cool Down
Bike/Row/Jog x 5-10 minutes and accumulate 2-3 minutes in a banded hip flexor stretch
GENERAL TRAINING NOTES
Open Week 1 Notes: You’ll see that the volume is tapered a bit this week so you can be rested, recovered and ready to go for 24.1. Use today-Wednesday to address any niggling joints, mobilize and visualize what your “best” for the 2024 Open means to you.
Snatch Focus: It is the week of the Open so let’s go big on your snatches today! I want you building over the course of the 10 sets to your heavy for the day. This could mean building to a new 1-RM or something over 80%. The point is to build to your heavy for this Monday.
Conditioning: A fun lung opener is in store for you! Please measure out your shuttle runs to fit the CrossFit Games standards. This workout is all about mentally staying in the game, finding a good pace on your shuttle runs and settling into a solid rhythm on the burpee pull-ups. All athletes will do this workout as written, just scale if needed.