“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” – Henry Ford

Today is the real start of our CFG Open Performance program, last week was a ramp up to knock off the holiday rust. It’s time to get to work and focus on efficient movement while getting stronger. Included in this program is a linear strength program for squat, press, and pulling movements so regular attendance will go miles in determining your progress. Whether or not you are going to participate in the open or not this is the ideal training for the season and the gym will be programming the open workouts as part of our ongoing program anyways.

With this program you’ll often see a section at the bottom marked “Bonus Work”, this is to be done on your own after the WOD and is highly recommended for those who want to eliminate the weaknesses in their skillset.

CrossFit Performance
Strength
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B. Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

Conditioning
Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds

CrossFit Basics/Fitness

A. Every two minutes, for 10 minutes (5 sets):
Back Squat x 5 reps

*start light, increase weight each set with good form

B. Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Ring Rows x 60 seconds
Rest 60 seconds

RUSH!

EMOM for 24 minutes

Even: Row or Assault Bike 15 calories

Odd: 10 situps/6 alternating jump lunges

If you fail to complete all the reps in a round that score becomes your new goal. Reduce situps on odd numbers to allow for completing atleast 4 alternating jump lungers per round.