If you are planning on doing the CrossFit Open there will be a few things to consider when it comes to preparing for it. An important thing is practicing Rowing.
The Concept2 Rowing machine has consistently been in the open for years and we think it will be there again this year which means you need to practice it. We program it during our GPP classes but other than that you will need to get some rowing done before or after classes to get better at it. We suggest you start as soon as possible doing some rowing 1-2 times per week. The rowing in the open has always been row for calories because you need to keep rowing until the number hit whereas meters keep turning over when you stop rowing. So we suggest your first 2 sessions should be how fast can you do 50 calories and how fast can you do 35 calories. From there rowing 1-2 times pr week will prepare you.
A few simple rowing sessions are:
50 Cal for time
35 Cal for time
27-21-15-9 Cal sprints: Rest 45 sec between each effort
4 x 20 Cal: Rest 90 sec between each effort
3 x 50 Cal: Rest 2 min between each effort
2 x 50 Cal: Rest 2 in between each effort then 4x 10 Cal: Rest 30 sec between each effort
100 Cal for time
Tuesday 9/1/18
Strength: 10 min EMOM
3 Power Cleans
Build in weight
MetCon: 10 min AMRAP
20 KB SDHP 24/16kg
10 Push Ups
