Very few love performing the Open workouts for the 5 weeks of pain (especially if you repeat the workouts multiple times). But many of us do enjoy training for the Open and seeing the hard work pay off from months of preparation in the off season. For over 99% of CrossFit athletes, the goal is to attack weaknesses and move up the leaderboard or see tangible fitness gains each Open season.

This program is for individuals that want to mainly focus on preparing for the 2019 Open. This program will take 1-2 hours to complete each day. I will assist with improving overall work capacity for while still developing overall fitness. It consists of 5-6 days of training each week. This will include everything that appears in the Open each year and potential movements that could come up in future Open seasons. There will be metcons, strength, gymnastics, conditioning, etc. This program will contain a specific order of workouts, so athletes can know the order to complete the workouts and how to optimize training each day.

This program is targeted for the athlete who has not been to regionals or the games. This is for athletes that still wants to do as well as possible in the CrossFit Open or simply continue to improve every day.

How do I know if I should move from Mayhem Open Prep to Mayhem Competitors?

  • If you have been following Mayhem Open Prep for at least 6 months, have seen the success you wanted, and are ready for more of a challenge.
  • Or if you have competed in at least 2 Open Seasons and are used to training for multiple hours 5 days a week.

What should I do this program is too advanced?

  • Check out our M60 or M30 programs! They require less time and are scaled back with volume and load compared to Open Prep.

What should I do if I am handling the program well but have one area of weakness (like strength, gymnastics, or conditioning)?

  • Check out one of our bias programs to attack those weaknesses!

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Day 1

Weightlifting:
Front Squat (10x2@80%)

Bench Press (10x2@80%)

Workout 1:
For Time:
30 SHSPU
60 T2B
90 Double Unders
120 Wall Balls (20/14)

Core / Stability:
Accumulate 5 min Plank (elbows)
Accumulate 5 min Dang Hang (Bar)

Accessory Work:
10 rds (each)
20 Yard Right Arm Farmer carry
20 Yard Left Arm Farmer carry
*Use weight you can maintain a consistent walk*

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Day 2

Workout 1:
"Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
- 1 minute rest -
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Weightlifting:
Power Clean + Push Jerk (Work up to a Heavy)
3x3 @ 70%
3x2 @ 85%
3x1 @ 90%

Clean Pull (5x3 @105%)

Workout 2:
For Time:
21-15-9
Thrusters (135/95)
4-3-2
Rope Climbs

Core / Stability:
5 rds
1 min HS Hold
1 min Plank