TENNIL REED’S TRAINING: FEBRUARY 23RD 2018


This session is similar to Tuesday’s AM session. Upper gymnastic strict / positional work followed by upper pushing and pull strength and accessory pieces. Nothing intense or overly tough here on the eve of the Crossfit Open workout.

A) Strict MU negatives:
2,2,2,2,2; rest as needed – weight these if possible over time

B1) Semi supinated chest to bar pull ups:
@11X1; 3,3,3,3,3; rest 30 sec

B2) Top of Ring Dip Hold :
30 sec externally rotated; rest 2 min x 5 sets

C) Split Jerk:
tough triple in 15 min – from blocks, DROP each rep, REALLY work on FAST recovery.

D) Push Press:
3,3,3,3,3RM; rest 2-3 min

E) 4 sets skill based:
3 DH2I
30 sec HS hold freestanding
3 skin the cat
rest walk 1 min

F) NFT::
10 strict dips – pause 1 sec at bottom
rest 30 sec
10 prone row @1010 – building load small – pin for 2 sec
rest walk 2 min
x 2 sets

Some good / solid aerobic intervals the day before the open workout to prep the system and get it ready for battle.

A) Row:
Row 400m @90% Aer
rest walk 1:1
x 8
+
15-20 min play 18.1
+
Cool down 15 min
+
5 min shake or EASY recovery T

The OPEN Prep Guide is now live! Sign up today to get your free guide to tackling the CrossFit Open.

FREE CROSSFIT Open Prep guide

CrossFit® is a registered trademark of CrossFit, Inc. OPEX Fitness’s uses of the CrossFit® mark are not endorsed by nor approved by CrossFit, Inc., and OPEX Fitness is in no way affiliated with nor endorsed by CrossFit, Inc.

 

 

 

Previous
Previous

OPEX AT THE GRANITE GAMES

Next
Next

ENERGY SYSTEM TRAINING FOR THE AIRBIKE