2018-01-12

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout 12-Jan-18

Macro Cycle

CrossFit Open | December – February | Training Week 2

Focus Exercises

Power Clean & Ring Muscle-Ups

Next week: Intro Week | Front Squat & Handstand Hold

The Context

Benchmark

Energy System

Heavy – Alactic

Prep AND Finish

Notes & Links

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.

Warm Up

Gymnastic – Handstand Basic
3 sets of Wrist Prep
2 sets
30s Frog
30s Hollow Hold
2 sets
30s Chest to wall HS
30s Bodyline Hang (tight straight body)
30s Shoulder Taps
30s Front Body Line Drill (see link)

Cool Down

Downward dog to Cobra
Reverse Bridge – Table Up

Strength Section

Strength Level 1

16 EMOM Alternate exercises every minute
3 Power Cleans
6 Box Pushups (Heavy)

Strength Level 2

16 EMOM Alternate exercises every minute
1 Power Clean (Heavy)
4 6sec Eccentric Handstand Pushups (full range)
note: HS kick up back to wall
and lower down slowly

Strength Level 3

16 EMOM Alternate exercises every minute
1 Power Clean (Build up to max)
3 Handstand Pushups Chest to wall

Metabolic Conditioning

CrossFit Games Open 16.2
As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

Scaling Guide

Week Overview

Movement Hierarchies

Benchmark Workouts