Open Prep Series 2017


CrossFit Hard is proud to present its first annual “Open Prep” series hosted by Coaches David Segun and Robert Pedersen. This three-part series will be focusing on the three major disciplines of Crossfit: Gymnastics, Weightlifting, and Cardiovascular Capacity. Each discipline will be broken down into key movements and standards that athletes struggle with or are not as well versed and are sure to come across during The Open. Participants will be taken through various drills, exercises and progressions over a span of two hours, focusing on the most basic to advanced patterns of each movement. Those participating will have a hands-on, in depth opportunity to learn new movements and refine those already possessed along with efficiency tips to make not only Open but any future WODs as seamless as possible.

 The first seminar of the series: Gymnastics, will be held February 4, followed by Weightlifting (February 11), and finishing with Cardiovascular Capacity (February 18). The cost for CrossFit Hard members is $15/seminar and $20 for non-members. Seminars will be limited to 20 participants. This series is applicable to any and all athletes. Now is your chance to go over all of the nuances about the movements you have been learning, but might not have had enough practice due to the 1-hour time constraints. Pre-registration is required for each seminar, those who wish to participate will have until 24 hours to sign up before the window closes. Looking forward to seeing you there! 

WOD 011717

If you had to spend the rest of your life eating the food of one country, which one would it be?

Gymnastic Warm Up

Jogging 3 circuits of the gym - Forwards, sideways then backpedal

Walking on tip toes down and back
Walking on heals down and back

Arm Circles, Swings and Hugs

Wrist stretches

Planks, Hollow Rocks and Superman's

Bridge Holds

Table Top Holds

Metcon (3 Rounds for weight)

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Pull-Ups x 3 reps
(goal is to establish a 3-RM by your third set)

Station 2 – Handstand Push-ups x 10 reps OR25 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

*Only Score the weighted Pull-Ups

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Wall Ball Shots (20/14)
20 Pull-Ups
10 Deadlifts (155/105 lbs)

Cash Out

100 Hollow Rocks

Out of Town WOD

150 Lunges
*EMOM 5 Burpees


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