CrossFit Open Training Block

After 3 weeks where focus has been on variation we´re now going into our next training block that is designed to prepare us for the CrossFit Open (February 17th-Mars 6th). 

For our Norwegian boxes we will also Include Nor3F-Ligaen in the program this year: (

Jan 23rd-Feb 13th)


Here is what to Expect:

More High Intensity Metcons:

The biggest change you´re going to see in this block is that on Mondays and Fridays we will do High intensity metcons between 8-15 minutes. During the Fall and winter we have focused a lot on interval training to build capacity which we now will be rewarded for. 


Expect that for the first high intensity workouts between 10-15 min it will be a little extra hard since we’re so used to doing most of the high intensity workouts with rest periods in between. Because of this it can be smart to start these workouts with more control than usual to increase the pace gradually.


Higher frequency of Gymnastics:

The most limiting factor for most uf us in the majority of the CF Open workouts is often our gymnastics. During this block you will see the most common gymnastic movements from the Open more often. Both done at high intensity in metcons and also done with more technique focus in EMOM formats


More Equipment gives us more movements to vary between:


The Equipment list for the CF Open is already here and this year there is some news which will make the programming more exciting than before. here is the list of possible equipment that can show up in the CF Open this year:


  • Barbells: 35 lb (15 kg), 45 lb (20 kg)
  • Standard bumper plates, change plates, and collars
  • Dumbbells: 70 lb (32.5 kg), 50 lb (22.5 kg), 35 lb (15 kg), and 20 lb (10 kg)
  • Kettlebells: 16 kg, 24 kg, and 32 kg
  • Medicine balls: 20 lb (9 kg), 14 lb (6 kg), and 10 lb (4 kg)
  • Plyo boxes: 20 in, 24 in, and 30 in
  • Gymnastics rings
  • Jump ropes
  • Concept2 rower
  • Pull-up bar to perform movements including but not limited to: Pull-ups, Toes-to-Bar, and muscle-ups
  • Wall space to perform movements including but not limited to: Wall walks, Handstand push-ups, and Wall ball shots.
  • Clear floor space (25 ft)

The news here is the heavy Dumbbell (32.5/22.5 kg), the Kettlebell and that the Rings, Rower and Floor space is back in the Open this year

This Opens up for a lot more movements that can show up and you will see that we will base a lot of the programming around this equipment. A strategy that we will use in the programming to be able to build capacity for a higher number of movements is that we will do many Capacity and Technique EMOMS. This is a really good way to get more comfortable with a higher number of movements + to keep control on the intensity.

Weekly Template:

In the Picture Below you can see the structure of the weeks for both the Daily Wods and Pre/Post WOD. A reminder of the different parts and who it´is planned for:


Pre WOD: Include this if you´re an athlete that have trained CrossFit for more than 2 years and want to make sure that all your capacities moves forward

WOD: This is for everyone and should fit both the new Athlete that trains 1-2 times a week and the Athlete that trains 5 days a week+Pre/Post WOD

Post WOD: Important Strength that is often focused on Core, Single Leg, Single Arm and stability work. If you want to add more training to your WOD, this should be your first priority

What does the Colors mean? 

If you´re training for health and trains 1-2 times a week you should push the intensity on every workout. If you train more than 2 times a week it´s probably smart to hold back on the intensity of some of the workouts. Then our color coding is valuable for you.

  • Again, all workouts can be performed at high intensity but if you train 3+ times a week there is big chance that you get better results from following this guide

We wish you good luck with the training and are always open for feedback and to help you more. Send a message to if you have any thoughts or questions