2017 CrossFit Open Preparation: 8 Weeks of Workouts and Coaching Part II

The first thing that I want to say is that it’s very important to get enough sleep. If you don’t, your body will not recover properly from the workouts. Also, make sure you eat healthy food every day. You have to be prepared for all kinds of situations when training at the gym or even during your regular life.

Week 1 – Warm Up & Core Exercises

Warm up is essential for your muscles to warm up before doing any exercise. There are many different ways of warming up your muscles.

Some of them include: stretching, jumping rope, running around, jogging etc… All these activities are good for getting your blood circulation and working out the muscles. These exercises will prepare you mentally and physically so that you can perform better in the next workouts.

You can do some simple core exercises like crunches, plank, side bends etc… These exercises will strengthen your abdominal muscles which are vital for performing a proper squat.

It’s also recommended to do some yoga poses such as headstand, horse pose etc… These poses will help with flexibility and balance. Yoga is great because it helps in releasing tension throughout the body and improving coordination.

Week 2 – Beginner’s Workouts

In this week, you will be performing the basic movements of weight training i.e.

squat, press, dead lift and bench press. These exercises will help gain strength, power and muscle mass. One of the benefits of performing these exercises is that it helps improve the performance in other sports and exercises. These exercises are also considered as compound exercises which means that they involve more than one set of muscles.

2017 CrossFit Open Preparation: 8 Weeks of Workouts and Coaching Part II - at GYMFITWORKOUT

Workout 1:

Barbell squat: 3 sets of 5 reps

Barbell press: 3 sets of 5 reps

Deadlift: 3 sets of 5 reps

Bench press: 3 sets of 5 reps

Workout 2:

Barbell squat: 3 sets of 5 reps

Overhead press: 3 sets of 5 reps

Power clean: 3 sets of 5 reps

Bent over row: 3 sets of 5 reps

2017 CrossFit Open Preparation: 8 Weeks of Workouts and Coaching Part II - at GYMFITWORKOUT

Week 3 – Intermediate’s Workouts

In this week, you will be performing intermediate level of weight training exercises. These exercises are a bit difficult than the beginner level ones and they require proper guidance from a coach or an expert.

If you are self-training then it would be better to get assistance from a personal trainer in your gym. These exercises are very intense and you have to warm up properly before doing them. If you don’t have enough strength, then you can’t proceed further and you’ll have to wait before doing them.

Workout 1:

Barbell squat: 4 sets of 5 reps

Dumbbell press: 3 sets of 10 reps

Deadlift: 4 sets of 5 reps

Chin ups: 3 sets of max reps

Workout 2:

Barbell bench press: 4 sets of 5 reps

Power clean from hang: 4 sets of 5 reps

Barbell row: 3 sets of 10 reps

2017 CrossFit Open Preparation: 8 Weeks of Workouts and Coaching Part II - | Gym Fit Workout

T-bar row: 3 sets of 10 reps

Workout 3: (Optional)

Barbell military press: 3 sets of 5 reps

Barbell curl: 3 sets of 10 reps

Tricep push down: 3 sets of 10 reps

Week 4 – More Intermediate’s Workouts

This week you will be performing more difficult intermediate level weight training exercise. A proper plan is very important for performing these exercises.

Most of these exercises are linked with each other so if you miss doing any of them, then it will affect the next one and your whole body will be out of form. So start with warm up sets to get prepared and when you feel ready then go for the working set. Take adequate rest in between the sets.

Workout 1:

Barbell squat: 5 sets of 5 reps

Close grip bench press: 3 sets of 6 reps

Trap bar deadlift: 4 sets of 5 reps

2017 CrossFit Open Preparation: 8 Weeks of Workouts and Coaching Part II - GYM FIT WORKOUT

Bent over row: 3 sets of 8 reps

Workout 2: (Optional)

Dumbbell incline press: 4 sets of 6 reps

Lying leg curl: 4 sets of 8 reps

Seated calf raise: 4 sets of 15 reps

Workout 3:

Barbell squat: 5 sets of 5 reps

Bench press: 4 sets of 6 reps

Deadlift: 4 sets of 5 reps

Seated row: 4 sets of 8 reps

Workout 4: (Optional)

2017 CrossFit Open Preparation: 8 Weeks of Workouts and Coaching Part II - Image

Overhead press: 4 sets of 6 reps

Lying leg curl: 4 sets of 8 reps

seated calf raise: 4 sets of 15 reps

The workouts are designed in such a way that you can increase the weight after every 3rd week. You’ll feel a little pain and discomfort but don’t worry, that’s just because of the growing process.

The human body grows only if you challenge it. As the weeks pass by, you’ll be able to lift heavier weights and you’ll be able to perform more repetitions as well.

At any time, if you feel that you’re struggling with a particular exercise or you think you’re lifting too much weight, then ask someone to help you with the lift or you can decrease the weight. Never compromise your own safety just to lift a heavier weight.

The supplements that are mentioned in the beginning are optional. If you want to try them, then you can buy them but it’s not necessary.

Your diet is the most important part, without a proper diet plan, all the exercise in the world won’t help you.

Finally, if you’re still struggling with your own workout routine and you’re not sure about how to go about it or if you’re not getting the results that you want, then you can buy some online personal trainer reviews and find the one that suits you best. A good trainer will help you reach your goal within a few months.

2017 CrossFit Open Preparation: 8 Weeks of Workouts and Coaching Part II - | Gym Fit Workout

I hope that you’ll be able to achieve your goals and be in the perfect shape soon. Keep up the good work.

All the very best.

Sources & references used in this article:

Injury incidence and patterns among Dutch CrossFit athletes by M Mehrab, RJ de Vos, GA Kraan… – … journal of sports …, 2017 – journals.sagepub.com

A low-carbohydrate ketogenic diet combined with 6-weeks of crossfit training improves body composition and performance by RM Gregory, H Hamdan, DM Torisky… – Int. J. Sports Exerc …, 2017 – academia.edu

Rates and risk factors of injury in CrossFit: a prospective cohort study by S Moran, H Booker, J Staines… – … Med Phys Fitness, 2017 – researchportal.bath.ac.uk

Effectiveness of a 16-week high-intensity cardioresistance training program in adults by TA Greenlee, DR Greene, NJ Ward… – Journal of strength …, 2017 – ncbi.nlm.nih.gov

Monitoring training load, well-being, heart rate variability, and competitive performance of a functional-fitness female athlete: A case study by RA Tibana, NMF Sousa, J Prestes, Y Feito, C Ernesto… – Sports, 2019 – mdpi.com

The epidemiology of injuries across the weight-training sports by JWL Keogh, PW Winwood – Sports medicine, 2017 – Springer