The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. And then, Order a CrossFit AFK Open 2022 shirt here! Workout of the dayFor total reps of: 3 sets of shoulder presses, 2/3 body weight 3 sets of strict pull-ups 3 sets of push presses, 2/3 body weight 3 sets of strict pull-ups 3 sets of push jerks, 2/3 body weight 3 sets of strict pull-ups Rest precisely 30-seconds between sets. This workout is an upper body day focusing on pushing variations and strict pulling. Pacing should be with 3-5 reps before failure. Exercises should be scaled to a version of the movement or load that allows for close to 20 reps or more when fresh. The pull-ups stay strict and will likely drop off dramatically as 30-seconds is a short rest. The pressing movements change to allow for more core to extremity (hip and leg drive) which will allow those reps per sets to hold closer to the starting round. ScaledFor total reps of: 3 sets of shoulder presses, empty barbell 3 sets of ring rows 3 sets of push presses, empty barbell 3 sets of ring rows 3 sets of push jerks, empty barbell 3 sets of ring rows Rest precisely 30-seconds between sets. At Home/FoundationsFor total reps of:
2 sets of pike push-ups or foot elevated push-ups 2 sets of back pack bent over rows 2 sets of push-ups 2 sets of back pack bent over rows 2 sets of kneeling push-ups or hands elevated push-ups 2 sets of back pack bent over rows Rest precisely 30-seconds between sets. Scale the push-ups to variations that allow for 10 or more reps per set, even if this means using the same version for every set to allow for more volume and practice. The backpack should be loaded with books or other household objects to allow for no more than 20-25 reps per set. If the load is too light and limited, perform the reps to a tempo of 2-3 seconds up and down (eccentric/concentric). Post scores and scales to comments.
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