Monday Oct 1 2018

We're excited to introduce a new programming concept.  You'll enjoy the same high quality programming that you're accustomed to, but now we're happy to provide three levels of prescription.

General Population (GP) - if you're relatively new to us, can't commit to several days per week, or are working towards better health and wellness with little to no desire to compete, this is for you.  We're hoping to provide weight, ROM, and movement standards that will allow the majority of our population to Rx this workout each day.

Open Prep (OP) - do you have a desire to ramp up your training and dabble with the idea of competing?  Perhaps this is for you.  We'll design Rx standards in OP to push you towards the standards that we've seen in past years of the Open, and push you outside of your comfort zone to better prepare you for the unknown and unknowable of a CrossFit competition season.  If you're able to Rx the majority of our GP programming, then you're ready for this OP standard. 

Competition Prep (CP) - if you've been an Open competitor, have tried some CrossFit competitions, and are able to effectively Rx the majority of our OP programming, then you're ready for this standard.  Here is where we'll push you to strict gymnastics standards, heavy weight lifting standards, and competitive pacing on mono-structural elements.

Your feedback is important to us and we welcome your thoughts on this new programming element.  Please work hard to stay within the standard each day that you can Rx with consistent focus on Technique first and intensity to follow.

Part A

Strict Pull Ups
4 x 4 @ 0,0,0,6 Tempo - Weighted if Possible
6 second hold at top

superset with

Strict Dips
4 x 4 @ 0,6,0,0 Tempo - weighted if possible
6 sec hold at the bottom

Part B

8 min AMRAP
run 200m
2 HSPU (GP - 2 negatives.  OP - 2 strict to 1/2 ROM. CP - Strict to floor)
4 HSPU (GP - Kipping to 1/2 ROM, OP - kipping to floor, CP - Kipping to 2" Deficit)
6 Pull Ups (GP - banded, OP - Kipping, CP - Unbroken Butterflys)
8 Box Jumps (GP - 18/14, OP - 20/16, CP - 24/20)

rest 2 min

8 min AMRAP
8 Dips (GP - Banded, OP - Kipping, CP - Strict)
10/7 Cal Air Dyne Bike
6/4 Bar Muscle Ups (GP - jumping, OP - Banded, CP - unassisted)

rest 2 min

8 min AMRAP
4 Toes to Bar (GP - 4 dragonflies + 4 knee ups, OP - Broken Sets, CP - Unbroken)
4 Chest to Bar (GP - Pull Ups, OP - CTB, CP - Unbroken Butterflys)
10/7 Cal Row
Push Ups (GP - 10 reps, OP - 14 Reps, CP - 16 reps hand release)