The 2014 CrossFit Open Season is upon us… and 1.2.14 WOD

Ok, the 2014 CrossFit Open officially starts 8 weeks from today on Thursday, February 27th. Last night, I was up until the late hours developing a program that specifically targets this competition. To learn more about the CrossFit Open go to http://games.crossfit.com/about-the-games/the-open. In the last 3 years of competition, only around 14 exercises were included, so it is safe to say, that we are likely to see these movements again. The time domain for workouts has been anywhere from 4 minutes (Workout 12.5 if you didn’t make the cutoff) to 20 minutes (Workout 11.5) so I will be using these time domains specifically, nothing shorter, and nothing longer.  I will also consider the idea that they might program a 1 rep max lift for some basic barbell movement, such as a back squat, dead lift, or clean & jerk, so with that in  mind, I am continuing to program a 5/3/1 template for the dead lift, bench press, strict shoulder press, weight pull-up on rings, back squat, and weighted dip. Total absolute strength will always be important in CrossFit so keep that in your training. Also everyone should be working on muscle-ups as well since they are likely to show their face again this season. As this, and the Clean & Jerk are two technical movements that are typically asked to be performed at high intensity, I am also programming additional work for these as well. Tuesday will be Clean & Jerk work and Saturday will be Muscle-Up Day! Ok, so here we go again. Sorry for the late post for today’s WOD. I’ll post tomorrow’s as well:

1.2.14 WOD

5/3/1 Week 2 (Use 90% of your 1 rep max for calculations. Example: 150 strict shoulder press 1RM, use 120 for calculations. Then multiply 120 times 70% (84lbs), 80% (96lbs) , and 90% (108lbs).

Last set for each exercise (3+) means perform as many reps as possible or at least that number.

Strict Shoulder Press

70% x 3, 80% x 3, 90% x 3+

Weighted Ring Pull-Up

70% x 3, 80% x 3, 90% x 3+

Then:

15 minute AMRAP (As many reps as possible) of:

15 x Thrusters – 115 lbs for men/ 80 lbs for women

15 x Chest to Bar Pull-Ups