1/26/12 – CrossFit Games Open Prep Workouts 3 & 4
Posted by TracFIT on January 28, 2012
Unless you’re in the finals of the CrossFit Games, I see no reason for anyone in our community to be sacrificing form and safety for faster times. There does need to be balance between perfect form and maintaining the proper level of intensity for results in a workout, but that’s far from not minding your form and letting your back round in fast pace workouts. Herniated discs are no fun and downtime from training is detrimental. Maintain your form, check your ego at the door, and have a longer term mindset for your training.
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Caloric Restriction – Reducing the number of calories per day to what the body actually needs to function efficiently. The Zone program indirectly restricts the amount of calories with the total number of blocks per day, but the primary focus is on controlling hormonal response rather than just calories alone.
Intermittent Fasting (IF) – Any set periods of fasting followed by non-fasting periods. The goal behind intermittently fasting is to allow the body to reset and repair while not being loaded with additional incoming food. The Fit For Life program’s digestive cycles are an example of a micro intermittent fasting cycle.
Workout Group A
CFG Open Prep 3
15min AMRAP:
9 deadlift, 155/100
12 chest to bar pull ups
15 bar facing burpees
Cash out:
100 air squats for time
Workout Group B
CFG Open Prep 4
AMRAP in 10min:
Ascending x3 reps
Dumbbell thrusters, 2×45/25
Lateral box jumps
(Example, do 3 dumbbell thrusters and 3 lateral box jumps, then do 6 db thrusters and 6 lateral box jumps, and then 9 of each and so on until 10 minutes are up.)
Cash out:
600m farmer carry walk, 45/25
Results:
012612 CFG Open Prep 3 & 4
