The Process Programming
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24/02/2023
Our top 3️⃣ tips for 23.2.
Our full strategy & tips video drops at 4PM HKT on our YouTube channel - subscribe to our channel so you don’t miss out (link in bio).
Good luck to everyone getting after the 2nd workout of the Open and The Process CrossFit Open Throwdown - we can’t wait to see all your scores on the leaderboard.
17/02/2023
3 tips for Open workout 2️⃣3️⃣.1️⃣
We uploaded our full strategy & tips video to YouTube - link in bio.
and break down the 1st workout of The Open while & .v go head to head.
They share their thoughts on strategy and pacing to help you nail your attempts.
In the video:
☑️General thoughts on the workout
☑️Pacing & strategy ideas
☑️Individual movement breakdown and efficiency tips
☑️General reminders
☑️Warmup ideas
Good luck to everyone taking on 23.1!
HUGE thank you to the sponsors of The Process CrossFit Open throwdown for helping us make this event possible:
asia
As always, if you have any questions, please leave a comment below this video, or on the water cooler feature!
♥️ The Process Programming Team
RUSH HOUR
This Saturday’s Tester is 4 rounds for time with an 18 minute time cap of…
LIVE
15 Ground to overhead @43/29kg
20 Box Jump Over
5/3 Hand Release Pushup
*Each Round add 5 Reps to each movement*
PERFORM
15 Power Sn**ch @43/29kg
20 Box Jump Over
5/3 HSPU
*Each Round add 5 Reps to each movement*
COMPETE
15 Power Sn**ch @43/29kg
20 Box Jump Over
5 deficit HSPU @ 3.5/2"
*Each Round add 5 Reps to each movement*
ELITE
15 Power Sn**ch @48/34kg
20 Box Jump Over
10 deficit HSPU 3.5/2"
*Each Round add 5 Reps to each movement*
Checkout for the full coaches notes and movement standards.
‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.
Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your times in the comments below ⬇️
SILLY SEASON 🤪🥳🎄
This Saturday’s Tester is a 2 part workout of…
LIVE
A: Within 7 minutes build to a heavy:
6 Alternating Dumbell GTOH
Rest 2:00
B: 5 Rounds 2 Minutes of Work 1 minute of rest
80 Single Unders
3 Dual Dumbell Devils press @17.5/10kg
6 Dual Dumbell box Step overs
Max Jumping Chest to bar pullups in remaining time
PERFORM
A: Within 7 minutes build to a heavy
6 Alternating Dumbell GTOH
Rest 2:00
B: 5 Rounds 2 Minutes of Work 1 minute of rest
40 Double Unders
3 Dual Dumbell Devils press @22.5/15kg
6 Dual Dumbell box Step overs
Max Chest to Bar in remaining time
COMPETE
A: Within 7 minutes build to a heavy
6 Alternating Dumbell GTOH
Rest 2:00
B: 5 Rounds 2 Minutes of Work 1 minute of rest
50 Double Unders
3 Dual Dumbell Devils press @22.5/15kg
6 Dual Dumbell box Step overs
Max Chest to Bar in remaining time
ELITE
A: Within 7 minutes build to a heavy:
6 Alternating Dumbell GTOH
Rest 2:00
B: 5 Rounds 2 Minutes of Work 1 minute of rest
50 Double Unders
4 Dual Dumbell Devils press @22.5/15kg
8 Dual Dumbell box Step overs
Max Chest to Bar in remaining time
Checkout for the full coaches notes and movement standards.
‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.
Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!
Practicing the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your scores in the comments below ⬇️
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