Open Season Week 8

Monday 03/11/24

B. ‘Maroon’
AMRAP 10:
- 12 TTB
- 9 Box Jump 24/20'
- 6 Power Clean + Jerks 115/75#

A. Back Squat -
Every 2 Minutes x 5 Sets:
- Back Squat x 1 Rep @ 80-90%

Happy Monday! Welcome to the final week of this cycle as well as the final week of the 2024 CrossFit Open! Next week will be a deload / transition week and then we will begin our next cycle the following week.

This week we are increasing the loading on our Back Squats to 80-90% and performing just one rep every 2 minutes.

‘Maroon’ is a 10-Minute AMRAP consisting of TTB, Box Jumps and Power Clean + Jerks. The Power Clean + Jerks are meant to be unbroken in order to hone your barbell cycling skills. As you progress through, expect the TTB to become increasingly grippy, take strategic breaks from the start to maintain form and grip strength. Precision is key with each Box Jump—ensure you stand tall at the top of every rep.

Tuesday 3/12/24

A. 4 Sets For Quality -
- Single Arm DB Row x 6-8/Side
- Ring Push-Up x 8-10 Reps
- Hollow Hold x 30 Seconds

B. ‘Ruby‘ -
For Time:
- 400m Run
- 40 Bodyweight Walking Lunges
- 400m Run
- 40 Bodyweight Walking Lunges
- 400m Run

We're kicking off today's class with accessory work designed to fine-tune strength and stability. We will get the chance to enjoy today’s weather with ‘Ruby’. Aim to hold a steady, consistent pace throughout this couplet of Running and Walking Lunges. The goal today is to get your body moving, not to race!

Wednesday 03/13/24

After endless Deadlifts in 24.2 , we are taking a break from them today. Instead you will get the opportunity to practice Snatch and gymnastics skills while under fatigue.

Reps are programmed to be manageable in order to touch base on movements without leaving us sore for days— who knows, maybe we will see some of these exercises in 24.3!

A. ‘Scarlet’ -
EMOM x 12:
1 - 12/9 Cal Echo Bike
2- 6 Hang Power Snatches 95/65#
3 - 3-4 Wall Walks

- REST 5 Minutes

EMOM x 12:
1 - 12/9 Cal Echo Bike
2 - 4 Hang Snatches 115/85#
3 - 3-5 BMU

Thursday 03/14/24

A. Power Clean + Overhead -
Every 90 Seconds x 3 Sets:
- 2 High Hang Power Clean + 2 Push Press @ 50-55%

Every 90 Seconds x 3 Sets:
- 2 Hang Power Clean + 2 Push Jerks @ 55-60%

Every 90 Seconds x 3 Sets:
- 2 Power Clean + 2 Split Jerks @ 60-65%

B. Accessories
3-4 Sets For Quality:
- DB Bulgarian Split Squat x 6 Reps / Side
- Bent Over Barbell Row x 8-10 Reps @2112
- Side Plank x 30-45 Seconds / Side

Today is our final week of dialing in our Power Clean and Jerk technique before we test next Thursday. Practicing pulling from each position today will help you master the coordination and timing of the Power Clean. The Push Press will emphasize the strong leg drive needed for creating power in our Push and Split Jerks that follow. Come in next week to test your 1 RM Power Clean + Split Jerk!

Friday 03/15/24

A. ‘24.3’ -
To Be Announced…

This is our final week of The Open— Let’s keep the good vibes going!! Stay tuned for 24.3 to be released Thursday afternoon. Just like the previous 2 weeks, the final class will wrap up at 5:30 PM to make way for Friday Night Lights Open heats. You can sign up for an Open Heat starting Thursday after 5PM. Stay tuned for updates and let’s finish this years Open Strong!!

Saturday 03/16/24

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. BTN Complex:
Every 2 Minutes x 5 Sets:
- 2 BTN Push Press + 2 BTN Push Jerk + 2 OHS @50-60%

B. Snatch Balance
Every 90 Seconds x 5 Sets:
- 1 Snatch Balance @ 75-85%

C. Accessories -
3-4 Sets Of:
- Snatch Pull x 5 Reps @70-75%
- Sorenson Hold x 30-45 Seconds
- Ring Row x 6-8 Reps @3112

We have a series of BTN work today ranging from Push Press and Jerks to Overhead Squats and Snatch Balances. We have spent this cycle getting comfortable with the barbell overhead with a Snatch grip as well as working on our speed dropping under the bar. Be prepared to retest your 1RM Snatch Balance next Saturday!