Open Gym, 2/20 to 2/26

Pre-Open Combo Week 2

Option #1: Double Unders /AND/ Handstand Push-Ups (“HSPU”)
Option #2: Double Unders /AND/ Muscle-Ups (“MUp”)
Option #3: Overhead Squat (“OHS”) /AND/ Handstand Push-Ups (“HSPU”)
Option #4: Overhead Squat (“OHS”) /AND/ Muscle-Ups (“MUp”)

For the final two weeks before the CrossFit Games Open, we will combine movements from our previous weeks of Open Gym progression and practice. You may choose between any of the following practice sets provided you meet the included requirements (if any). The practice sets may be undertaken as many times as you like, although it is suggested you perform only one a day.

PLEASE NOTE – the progressions and designated levels from previous weeks are NOT included in the programming below. Links to those progressions are provided, and you are encouraged to use the progressions to practice the movements as needed before undertaking these practice sets.
Double Unders: (1) 12/5 to 12/11, (2) 1/2 to 1/8, (3) 1/30 to 2/5;
Overhead Squats (“OHS”) & Wall Ball: (1) 12/5 to 12/11, (2) 1/2 to 1/8, (3) 1/30 to 2/5;
Handstand Push-Ups (“HSPU”): (1) 12/12 to 12/18, (2) 1/9 to 1/15, (3) 2/6 to 2/12;
Muscle-Ups (“MUp”): (1) 12/12 to 12/18, (2) 1/9 to 1/15, (3) 2/6 to 2/12.

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Mobility
– 3-4min Upper Back & Thoracic Spine Rolling
– 90sec-2min/side Ankle Flexion w/ band distraction
– 2-3min/side Death Stretch (aka Couch Stretch)
– 2-3min Hip Flexion w/ band distraction
– 3-4min Band Assisted Bully Stretch

 

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PRACTICE OPTION #1: Double Unders /AND/ Handstand Push-Ups (“HSPU”)

Requirements:
You must be able to complete strict HSPU to a single ab-mat (5 for Men, 3 for Women) before attempting Kipping Handstand Push-Ups.

Prep:
2 x 50 unbroken single skips + 4 Wall Walks (hold for a 3-1000 count at the top of each);

then,

2 x 2 consecutive sets of 10 single skips & 10 double unders + 8 Handstand Kick-ups

Practice:
EMOM for 12min (6 sets each movement), alternating between the following two practice sets:

• 30sec max Double Unders + 30sec REST
• 30sec max Handstand Push-Ups* + 30sec REST

* hands may be on plates or floor, but head must descend to & touch an ab-mat; kipping is allowed, but ONLY IF you have the required unbroken reps indicated above (5 for Men, 3 for Women)

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PRACTICE OPTION #2: Double Unders /AND/ Muscle-Ups (“MUp”)

Requirements:
Must have BOTH unbroken kipping (or strict) chest-to-bar pull-ups (5 for Men, 3 for Women) AND unbroken kipping (or strict) ring-dips (5 for Men, 3 for Women) before attempting any form of kipping muscle-up.

Prep:
2 x 50 unbroken single skips + 10 Unbroken Hang Scap Retraction on Rings + 10 PVC Pass Through;

then,

2 x 2 consecutive sets of 10 single skips & 10 double unders + 5 Kipping Floor Transitions (video, from 2:12 to 2:35) + 5 Kipping Swings (video, from 1:03 to 1:40)

Practice:
EMOM for 12min (6 sets each movement), alternating between the following two practice sets:

• 30sec max Double Unders + 30sec REST
• 30sec max Muscle-Ups* + 30sec REST

* suggested rep range is no more than 30% of personal record unbroken Muscle-Ups

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PRACTICE OPTION #3: Overhead Squat (“OHS”) /AND/ Handstand Push-Ups (“HSPU”)

Requirements:
You must be able to complete strict HSPU to a single ab-mat (5 for Men, 3 for Women) before attempting Kipping Handstand Push-Ups.

Prep:
2 x 5 PVC Pass Throughs + 10 Sotts Press (“Press in Snatch”) w/ PVC + 15 OHS w/ PVC + 4 Wall Walks (hold for a 3-1000 count at the top of each);

then,

2 x 12 unbroken OHS w/ Barbell (M @ 45lb bar, W @ 33lb bar) + 8 Handstand Kick-ups

Practice:
EMOM for 12min (6 sets each movement), alternating between the following two practice sets:

• 30sec max OHS (95/63lbs, or 65% of max OHS, whichever is lighter)* + 30sec REST
• 30sec max Handstand Push-Ups* + 30sec REST

* hands may be on plates or floor, but head must descend to & touch an ab-mat; kipping is allowed, but ONLY IF you have the required unbroken reps indicated above (5 for Men, 3 for Women)

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PRACTICE OPTION #4: Overhead Squat (“OHS”) /AND/ Muscle-Ups (“MUp”)

Requirements:
Must have BOTH unbroken kipping (or strict) chest-to-bar pull-ups (5 for Men, 3 for Women) AND unbroken kipping (or strict) ring-dips (5 for Men, 3 for Women) before attempting any form of kipping muscle-up.

Prep:
2 x 5 PVC Pass Throughs + 10 Sotts Press (“Press in Snatch”) w/ PVC + 15 OHS w/ PVC + 10 Unbroken Hang Scap Retraction on Rings;

then,

2 x 12 unbroken OHS w/ Barbell (M @ 45lb bar, W @ 33lb bar) + 5 Kipping Floor Transitions (video, from 2:12 to 2:35) + 5 Kipping Swings (video, from 1:03 to 1:40)

Practice:
EMOM for 12min (6 sets each movement), alternating between the following two practice sets:

• 30sec max OHS (95/63lbs, or 65% of max OHS, whichever is lighter)* + 30sec REST
• 30sec max Muscle-Ups* + 30sec REST

* suggested rep range is no more than 30% of personal record unbroken Muscle-Ups