Training for the 2019 CrossFit Open
Team Soul Training
Program Design: 2019 CrossFit Open
The Open for the 2019 CrossFit Games is right around the corner. 19.1 is scheduled to be announced on Thursday, February 21 at 8:00 PM EST. On Monday, January 28, we start ramping up our training to prepare. This phase will last 8 full weeks, including the 5 weeks of the Open. As it is near impossible to “Peak” for performance on 1-day for 5 weeks in a row, the first 3 weeks of training will quickly build on volume and intensity and will focus on fine-tuning our skill sets and conditioning for Open-style workouts. For the 5 weeks during the Open, training will be planned out week to week. While intensity will remain high, the volume will be relatively low. This strategy has proven to get our athletes excellent results during the Open of previous years.
Before getting into details, we want to remind you all about how we split our training days. Most days will be split into primary and secondary sessions. We suggest PRIORITIZING and focusing on the PRIMARY session. If, and ONLY if, you have sufficient time to rest and recover (we recommend a minimum of 3-4 hours with a full meal, maybe a nap), do the secondary training, as well. Yes, we understand that MOST of you may not have the time for this. That is why we recommend prioritizing the primary section of training. Remember: QUALITY training is always more important than the QUANTITY of training. Skipping the secondary training is a better idea than doing it immediately after the primary just because you might not have time later in the day.
Onto the training…
Most, conditioning pieces, will be some form of mixed, “Sport of Fitness” style workouts and will include workouts seen in past competitions, qualifiers, benchmarks. Expect to see workouts from previous years of the OPEN as well as our own “mash-ups” based on previous workouts. The mixed piece on Monday’s will be designed as pacing and priming work to prepare for Tuesday’s workout. The same goes for Friday’s workout with respect to Saturday’s. In an effort to build and/or maintain aerobic conditioning, there will be sections dedicated to single modality training. One will feature the Air Bike, one the Rower and another for Running. After the first three weeks, the training at the beginning of the week will look similar. However, the second half of the week will lead to testing the current week’s Open workout on FRIDAY. For some, this will be a “trial attempt” followed by a performance analysis and potential for strategy adjustments before a second attempt.
Gymnastics sections will alternate between two different types of sessions. On Monday’s and Friday’s, before the pacing/priming workout, we will focus on skill work. On Tuesday’s and Saturday’s, before the Open-style and Mash-up workouts, the session will feature max effort testing of sport-specific gymnastics movements. The goal of this structure is to continue building capacity for performing these movements in workouts.
Squats in the first three weeks will be geared toward improving strength endurance. This will look like higher repetitions at moderate intensity. During the open, squats will be performed strictly for strength maintenance.
Weightlifting will have one day for volume and another dedicated to working up to daily minimums. During the three weeks leading up to the open, this will hold true for both Snatch and Clean and Jerk. During the open, we will only work to Snatch Daily minimums early in the week. Considering that we will be testing Open workouts on Saturday’s, there will no longer be a place for Clean and Jerk minimums.
As always, we are available to help with any questions you may have about our training program. And if you are looking for something a little more tailored to your specific needs and goals, we do offer personalized training programs. Contact us at email@example.com.
-Team Soul Coaches