• Rue de Lyon 27, 1201 Geneva, Switzerland

  • 079 304 5056

  • info@crossfitgva.com

Road to the Open – Programming

The CrossFit Open is just around the corner. The official dates have not yet been announced but traditionally the Open starts in the final week of February and lasts for 5 weeks.
For those of you that have competed in the Open before, 2017 is a chance to see if you have made progress from last year. For those of you that have never done the Open, it is a great chance for you to test your fitness. And for those of you who have no idea what the Open is or are not sure whether or not you want to participate, check out our previous blog posts here and here.
Our general programming will shift over the following 6 weeks in order to prepare for the Open. We don’t know which workouts will come up, but we do know that we see certain movements come up consistently year after year, and we will be focusing on those areas.
The general structure for the next 6 weeks will be as follows:

Monday – back squat
Tuesday – deadlift
Wednesday – gymnastics (focusing on muscle ups, pull ups and toes to bar). Every Wednesday we will also repeat a previous Open workout
Thursday – Snatch/clean (focus on higher reps)
Friday – Push press/Push Jerk
Saturday – Front Squat
Sunday – Longer metcon

The next 6 weeks will not focus on setting 1 rep maxes or heavy work, rather good movement, efficiency, workout strategy and pacing and increasing work capacity.
We will be doing lots of work on traditional open movements like toes to bar, pull-ups, wall balls, rowing, thrusters, overhead squats and all that good stuff.
If you have any further questions about the programming, please don’t hesitate to ask one of our coaches.


Rue de Lyon 27, 1201 Geneva, Switzerland
email: info@crossfitgva.com
phone: 079 304 5056