“if we could give every individual the right amount of ... · the open workouts. • 5-6 strength...

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“If we could give every individual the right amount of nourishment and

exercise, not too little and not too much, we would have found the safest

way to health.”-Hippocrates

Published October 11, 2019 by Barbell Medicine Written by: Jordan Feigenbaum, MD, MS

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Table of Contents Open Template Overview ............................................................................................ 4

Who should use this template?.............................................................................................................. 5 What’s Next? ............................................................................................................................................. 5

The Program ................................................................................................................... 6 Week 1 ................................................................................................................................... 6 Week 2 ................................................................................................................................... 7 Week 3 ................................................................................................................................... 8 Week 4 ................................................................................................................................... 9 Week 5 ................................................................................................................................. 10

How To Download ....................................................................................................... 10 Rate of Perceived Exertion (RPE) Notes ............................................................................................. 12

Frequently Asked Questions....................................................................................... 13

Exercise Demos ........................................................................................................... 16 Press Exercises .................................................................................................................... 16 Deadlift Exercises ................................................................................................................ 16 Squat Exercises ................................................................................................................... 17

Resources and Contact .............................................................................................. 18

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Open Template Overview Welcome to the Barbell Medicine’s CrossFit Open Template! The Open is upon us and we wanted to put together a free template for those of you who will be participating this year, but who want to maintain or improve their strength and conditioning. This template includes:

• 4-5 training days • 2 dedicated Open workout testing slots- 1 for the initial test and 1 for a re-

test. We think that if you’re going to participate in the Open, then the performance on these workouts should be prioritized. Subsequently, the weekly training is designed to make sure the athlete is relatively fresh for the Open workouts.

• 5-6 strength elements are programmed over the week in order to maintain or improve strength during the testing time. The volume is significantly lower in order to reflect a priority shift towards Open workout performance.

• 2-3 metabolic conditioning (MetCon) workouts are programmed in addition to the 2 Open workouts. Given the reduction in strength training volume and focus on Open workout performance, we feel that increasing exposure to the sports-specific demands are reasonable.

• 2-3 conditioning workouts per week are also programmed to maintain or improve overall conditioning and work capacity, which is designed to complement the metabolic conditioning workouts.

Overall, the template is designed for 4-6 days of activity per week that can be broken down like this:

• Monday – Open workout retest + strength element + aerobic conditioning

• Tuesday – Day 2 lifting and short MetCon + interval conditioning • Wednesday-Off • Thursday – Day 4 lifting and short MetCon • Friday – Open workout test and aerobic interval conditioning • Saturday- Day 6 lift (every other week) and MetCon • Sunday- Off

It is 100% okay to mix and match elements of the training week to fit your schedule!

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Who should use this template? This is our preferred training template for those participating in the Open who have completed our Titan template or those who have been training CrossFit for over a year. If you’re not competing in the Open, but want to pair an intelligent strength program with CrossFit, we’d recommend our Titan template. If you’ve already completed the original Titan template, you can rerun that template if you saw good results from it or move to our Titan II template, as it has additional training volume and resources dedicated to further developing the more experienced lifter. What’s Next?

After completing this template, the trainee is in a position to choose what they want to do next with their programming depending on their goals. One option is to run the Titan or Titan II Template and continue to pair intelligently programmed strength and conditioning work with CrossFit-style workouts. Alternatively, you could move to one of our other templates if you’ve identified a particular interest like powerlifting, Olympic Weightlifting, hypertrophy, conditioning, etc. Our bias would be to move on to the Strength I, Powerbuilding I, Olympic, Endurance, or Hypertrophy I templates after completing The Titan II Template. If you’re comfortable with what’s been laid out so far, you are ready to get started training! Thanks again and happy training!

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The Program

Week 1

Week 1

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•Open Retest• 10 min cool down on rower/bike

•High bar squat w/ belt -6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9. No Back off sets•Row 35 min @ RPE 6

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•Clean High Pull + Power Clean x 2 reps @ RPE 6, 2 reps @ RPE 7, 2 reps @ RPE 8 Repeat 2 @ 8 x 2 sets of 2 reps•Overhead Press -6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9. No back off sets

•6 rounds of:15 Cal Air Bike

15 Wall balls (20lbs/15lbs men/women ) to 10' target• Every 2nd minute x 24 minutes- push or pull heavy sled 100' (30s) @ RPE 8

1 minute rest between rounds

3 Off

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•Snatch: 1 rep EMOM x 12 minutes (Start @ 70 and add weight every 2 consecutive makes)•Deadlift - 6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9. No Back off sets

• AMRAP in 12 minutes of:20 box step ups to 24"/20" with dumbbells (45lbs/25lbs men/women)

20 KB swings (55lbs/35lbs men/women)10 burpees

•Cool down with 10 minutes on bike at conversational pace

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•Open Workout• 10 min cool down on rower/bike

•Run 3 min @ RPE 8. Rest 2 minutes. 4 Rounds

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•Bench Press- 6 @ 7, 6 @ 8, 6 @ 9. -4-6% from 6 @ 9 x 2 sets of 6•For Time

10-9-8-7….1 of each of the following: KB swings (35lbs/75lbs for women/men)

15 min cap for MetConAirdyne Calories

7 Off

Day

CrossFit OpenTemplate

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Week 2

Week 2

1

•Open Retest

• 10 min cool down on rower/bike

•High bar squat w/ belt -6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9.. -5-8% from 6 @ 9 x 1 set of 6

•Airbike 35 min @ RPE 6

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•Clean High Pull + Power Clean x 2 reps @ RPE 6, 2 reps @ RPE 7, 2 reps @ RPE 8 Repeat 2 @ 8 x 2 sets of 2 reps

•Overhead Press -6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9. -5-8% from 6 @ 9 x 1 back off set of 6

•AMRAPin 10 minutes

10 Box jumps (24"/20" men/women)

10 R arm DB Snatch (55lbs/35lbs men/women)

10 strict pull ups

10 L arm DB Snatch (55lbs/35lbs men/women)

• Run 200m @ RPE 8. Rest 3 minutes. Repeat 5x (6 total)

3 Off

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•Snatch: 1 rep EMOM x 12 minutes (Start @ 73% and add weight every 2 consecutive makes)

•Deadlift - 6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9. -5-8% from 6 @ 9 x 1 set of 6 reps

• Row 10 minutes @ RPE 8. Rest 3 minutes. Repeat 1x (2 times total)


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•Open Workout


•50 Cal Row @ RPE 8. Rest time it takes to complete. Repeat 3 more times (4x total)

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•For Time:

50 double unders

20 DB Thrusters (45lbs/25lbs -men/women)

50 double unders


50 Double Unders


50 double unders


cap: 15 minutes

7 Off

Da

y

CrossFit OpenTemplate

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Week 3

Week

3

1

•Open Retest



•Run 35 min @ RPE 6

2



•12 minute cap, for time:

50 calorie row

10 burpees

30 calorie row

20 burpees

10 calorie row

30 burpees

• Every 2nd minute x 24 minutes row 30 sec @ RPE 8

3 Off

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•AMRAP in 10 minutes:

7 chest-to-bar pull ups

14 walking lunges with 45lb/25lbs (men/women) overhead

28 double-unders


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•Open Workout


•Airbike 3 min @ RPE 8. Rest 2 minutes. 4 Rounds

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•Bench Press- 6 @ 7, 6 @ 8, 6 @ 9. -4-6% from 6 @ 9 x 2 sets of 6

5 rounds of:

10 Squat Snatches (95lbs/65lbs -men/women)

10 Toes To bar

200m Run

Cap: 14 minutes

7 Off

Da

yCrossFit Open

Template

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Week 4

Week 4

1

•Open Retest



•Row 35 min @ RPE 6

2



•AMRAP in 12 minutes of

10 goblet squats 70lbs/50lbs (men/women)

20 pull ups

30 situps

• Every 2nd minute x 24 minutes push or pull heavy sled 100' ( 30 sec) @ RPE 8

3 Off

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• Airbike 10 minutes @ RPE 8. Rest 3 minutes. Repeat 1x (2 times total)


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•Open Workout


•Run 400m @ RPE 8. Rest time it takes to complete. Repeat 5 more times (6x total)

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•AMRAPin 12 minutes

15 Box jump overs

16 Front rack walking lunge 85lbs/115lbs (women/men)

10 strict pull ups

7 Off

Da

yCrossFit Open

Template

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Week 5

How To Download

1. Using the link included in your email receipt (make sure to check the spam

folder if you don’t see it), download the zip file onto your computer. Some phones and tablets will allow you to unzip a “.zip” file, however we cannot

Week 5

1

•Open Retest



•Airbike 35 min @ RPE 6

2



•AMRAP 6 min:

3 clean and jerks @ 60% 1RM

6 toes to bar

9 handstand push ups

•scale HSPU for pike pushups, strict dips, or parallette pushups

• Row 250m @ RPE 8. Rest 3 minutes. Repeat 5x (6 total)

3 Off

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•10 minute Cap

4 rounds of:

10 air squats

10 ring dips

5 strict pull ups

1 min rest between rounds


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•Open Workout


•Run 3 min @ RPE 8. Rest 2 minutes. Repeat 3 more times (4x total)

6•Bench Press- 6 @ 7, 6 @ 8, 6 @ 9. -4-6% from 6 @ 9 x 2 sets of 6

For time: 5k Row @ RPE 8-9

7 Off

Da

yCrossFit Open

Template

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guarantee that this will work 100% of the time. We recommend using a desktop or laptop computer to unzip the file.

2. Within the zip file you should have an instruction manual and at least one template. Some zip files contain multiple templates, i.e. a kilogram and pound-based template in many cases, or a number of different templates in the Master Bundle download.

3. We recommend duplicating the template you’re planning on using and saving it under a new name. We also recommend saving the templates you just downloaded in a safe and secure location so you have fresh one ready to go in future.

4. All of our templates are designed to be used in Microsoft Excel. They will also work using the “Google Sheets” application on Android and Apple products. Below are some links to these items:

a. Online version of Microsoft Excel b. Desktop version of Microsoft Excel c. Google Sheets

5. Open the template and head to the first tab, which is located all the way to the left at the bottom of the screen. In the red cell, F5, enter Sunday’s date of the week you’re going to start the template.

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Rate of Perceived Exertion (RPE) Notes

The Titan II Template uses RPE for most of its strength training and conditioning components. While there’s a full description RPE in the Weight Selection section, there are two unique RPE scales we recommend using during Olympic Weightlifting and conditioning.

Olympic Weightlifting RPE Scale

Conditioning RPE Scale

910

PaceMore boring than hard. Easy to sustain.Fairly easy pace that can be sustained

Moderate effort activity that is somewhat difficult to maintain.Hard effort that is very difficult to maintain.Maximum effort that cannot be maintained.

Can speak in full sentences without difficulty.Can speak in short sentences, but not sing.

Can speak in 1-2 word phrase sonly.Cannot speak during activity.Cannot speak during activity.

Brisk walking. Easy cycling or light rowing.Light jogging or running, rowing, or cycling at 70% max pace.Fast jogging or running, rowing, or cycling at 80% max pace.

Fast running, rowing, or cycling at 90% max pace.Maximum-effort sprints, rowing, or cycling at 100% max pace.

Respiratory Rate ExamplesRPE678

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Frequently Asked Questions

1. Who do I contact about technical problems? Send an email to [email protected]

2. When should I use a belt? We recommend using a belt on all exercises labeled as “with belt” or “competition.” Alternatively, you are free to use a belt any exercise variation you want to. However, our stock recommendation is to go beltless on all other variations if possible.

3. I have an injury, what do?

Start here: You may also post a question on our Facebook group or Pain/Injury forum to get specific recommendations to any injury-related problem you may have. Facebook Group: https://www.facebook.com/groups/BarbellMedicineGroup/ Forum: https://forum.barbellmedicine.com/forums/pain-and-rehab-q-a-with-dr-derek-miles-and-dr-michael-ray That being said, don’t panic. Remain calm. Us the above resources and your doctor, if needed, to determine the correct course of action.

4. What should I do when I don’t know my max for a particular exercise? We recommend using RPEs to arrive at the correct workload for the day. After using RPE for the initial exposure to the exercise, you will have an estimated 1RM to work from.

5. What should I do if I don’t want to use RPE?

We include percentages where we can, but we feel that using some intrinsic metric of difficulty is very important and we encourage you to give RPE a little time before writing it off.

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If you absolutely will not use it, you can run the templates based solely on the percentages correlated with the specific Rep and RPE prescriptions. Head over to the calculator tab and plug in 100 for your 1RM. Then you will see all the percentages associated for each RPE and rep prescription.

6. Can I substitute ____ for ____?

Unfortunately, it is not possible to provide substitutions for all exercises. However, if you have an injury or equipment issue, substitute the exercise programmed for a different exercise within the same "class." In other words, if it's a squat type of movement, replace the programmed exercise with another kind of squat or if it's a bench or press, replace with another type of pressing exercise. For equipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with something similar, e.g. for leg press/belt squat/front squat- you could theoretically do a regular back squat or lunges. Please don't buy another gym membership because of me!

7. What supplements do you recommend?

See here: https://forum.barbellmedicine.com/forums/nutrition-q-a-with-dr-jordan-feigenbaum/15180-supplement-what-when-why-and-how

8. What are AMRAP?

AMRAP means "as many reps as possible” and you’ll see it programmed in various contexts throughout many of our templates. The idea is to perform the prescribed exercise for as many reps as you can without failing a repetition. In other words, stop just before failure. We repeat, stop just before failure. For GPP work like upper back, trunk, and arm work, this means SUBMAXIMAL SETS, e.g. try and leave at least 1 rep in the tank. If you cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do lat-pull downs and I'd argue that if you're good at chins/pull ups already- you might take a ""chin holiday"" for a few weeks here and work on the lat-pull down or a row variation.

9. What are Myo-Reps?

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Myo-Reps are a type of rest-pause training where we obtain near maximal volitional motor unit recruitment via the activation set (the first set) and capitalize on that by performing multiple back off sets on short rest thereafter. Myo-Reps are typically written as “12-15 @ RPE 8, 3-5.”12-15 denotes the rep range of the activation set. Select a weight that you predict you can do for 12-15 reps at approximately RPE 8. This is ~58-65% of a 1RM, when known. The 3-5 denotes the rep range for the back-off sets, which are performed after the activation set. The larger number, 5 in this case, represents the cap for reps performed per back-off set. In other words, only perform 5 reps per back-off set. The smaller number, 3 in this case, represents the cut-off for completing the Myo-Rep. Once any set is performed for 3 repetitions or less, you’re done with the Myo-Rep. Move on. Here’s a brief explanation on Myo-Reps: The activation set works you up to the prescribed rep range @ RPE 8. The idea is that this set should be taken to near failure. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure (RPE 8) then you should continue the set until reaching that point. In other words, it is okay to do 20, 25, or even 30+ reps for your activation set. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy on the subsequent back off sets that are performed on short rest. The motor unit recruitment is only maximized when using the lighter load in a Myo-Rep if the activation set is taken to near failure. After your activation set, rack the bar and take 5 deep breaths. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5 breaths, repeat. The first time you hit 2 reps less than the first set of 3-5, e.g. you hit 5 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.

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Exercise Demos Press Exercises ● Press: https://www.youtube.com/watch?v=isAJB6MKUg0&feature=youtu.be ● Classic Press: https://www.youtube.com/watch?v=pimRRnQanjY&feature=youtu.be ● Push Press: https://www.youtube.com/watch?v=ZyJSt05zXOs&feature=youtu.be ● 2 Count Paused Bench: https://www.youtube.com/watch?v=N4Zy9X4l09M&feature=youtu.be ● Touch and Go Bench: https://www.youtube.com/watch?v=S4NlX83DqVE&feature=youtu.be ● Close Grip Bench: https://www.youtube.com/watch?v=zPwoGanhQ28&feature=youtu.be ● Floor Press: https://www.youtube.com/watch?v=cA14CAjiIyc&feature=youtu.be ● Close Grip Floor Press: https://www.youtube.com/watch?v=0fbeVIlC7SU&feature=youtu.be ● Pin Bench: https://www.youtube.com/watch?v=RLfnie5wMyA&feature=youtu.be ● How to Bench: https://www.youtube.com/watch?v=1FWDde2IEPg

Deadlift Exercises ● How to Deadlift: ● https://www.youtube.com/watch?v=wYREQkVtvEc ● Common Deadlift Errors: https://www.youtube.com/watch?v=NYN3UGCYisk ● Barbell Row: https://www.youtube.com/watch?v=_hDxEomiZHw&feature=youtu.be ● Rack Pull, Mid Shin: https://www.youtube.com/watch?v=KkS18KNJCkY&feature=youtu.be ● Romanian Deadlift: https://www.youtube.com/watch?v=m6HXwAN-gdw&feature=youtu.be ● Stiff Legged Deadlift: https://www.youtube.com/watch?v=lsAFY5Dv7E8&feature=youtu.be ● 2” Deficit Deadlift: https://www.youtube.com/watch?v=FeZrIhmvoJI&feature=youtu.be ● 2 Count Paused Deadlift: https://www.youtube.com/watch?v=njujfUjkz0k&feature=youtu.be ● Lever Row: https://www.youtube.com/watch?v=gx1Ex38j3Ec&feature=youtu.be

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Squat Exercises ● How to Squat: https://www.youtube.com/watch?v=vmNPOjaGrVE&t=5s ● Common Squat Errors: https://www.youtube.com/watch?v=NtX8GGbDCuc ● 2 Count Paused Squat: https://www.youtube.com/watch?v=ODft8vnXhlE&feature=youtu.be ● 3-0-3 Tempo Squat: https://www.youtube.com/watch?v=fKELjulrULA&feature=youtu.be ● 5-3-0 Tempo Squat: https://www.youtube.com/watch?v=vre8HM0vcXE&feature=youtu.be ● Pin Squat: https://www.youtube.com/watch?v=B13-AZVWchA&feature=youtu.be ● Front Squat: https://www.youtube.com/watch?v=WkWzoiKQE2I&feature=youtu.be

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Resources and Contact Technical For all technical issues, please send us an email to [email protected] Website Find all of our articles, videos, and more at www.barbellmedicine.com Forum: www.forum.barbellmedicine.com/ Social Media Find us on social media: YouTube: http://www.youtube.com/c/BarbellMedicine Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vanessa_barbellmedicine @untamedstrength @michael_barbellmedicine @derek_barbellmedicine @hass_barbellmedicine @charlie_barbellmedicine @alex_barbellmedicine @tomcampitelli @barbellmedicine Products: For our research review, apparel, supplements, seminars, and more templates head to: www.barbellmedicine.com/shop/ Newsletter: www.eepurl.com/cpqB3n

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