top of page

Strength Block!

Hey team,

Believe it or not, we are now almost 16 weeks out from the 2021 CrossFit Open! What is the CrossFit Open? Well it's the worldwide online competition that over 400,000 people regularly compete in! It's a great way to test your fitness and go at "race pace" with your best buds... all the while being part of a very unique type of fitness movement.

16 weeks may seem like a long time, but believe me, February 18 will be here before you know it! So like any good coach, I am looking to set you guys up for success by planning strategic blocks of training. By focusing on specific qualities for periods of time, you can gain faster in those areas and carry those improvements forwards to convert into metcon performance.

With the 16 weeks we have in front of us, we are going to break down the phases as follows:

7 weeks strength building in the basic lifts (Squats, Presses, Deadlifts)

7 weeks strength building in the olympic lifts while maintaining the gains of the first phase

2 weeks of peaking/priming for the start of the Open.

Throughout these blocks, we'll be laying the foundation for other qualities like gymnastics skills, aerobic capacity, and exposure to Open-like workouts.

For these blocks of training, it is really important that you track your training so that you can progress on the lifts, skills, and conditioning that we plan. Get on BTWB and log your workouts so that you can get the most out of these weeks into the open!

Starting each week, we will be squatting heavy, with the emphasis being on Back Squats. We'll cycle through some different rep and set schemes as we go. Later in each week, we'll be working on presses, deadlifts, and front squats, so be ready for those!

If you want extra gains in strength and power, this would be a great time to start taking a creatine supplement. Creatine has shown to be very robust in terms of increasing those qualities and adding lean muscle mass. We sell a great product called Creatine + HMB from a Canadian company (Blonyx).

It would also be an awesome time to start looking at dialing in your nutrition and rest to make the most of your training. Check out for more info about our very own Vic City Nutrition!

That's about it for now, stay tuned for more tips and info about the upcoming Open... and see you soon!




WARM UP: 3 rounds

5 cobra to childs pose

4 per leg cossack squat

3 kneeling quad stretch (sit on heels, lean back as needed, hold for a few seconds then release)


Go E2:30. Keep the first two sets the same, then the next two sets the same, before hitting your heaviest set at the end!


These workouts are sets of intervals that all go on a 2 minute timer. Within each 2 minutes, you get 40 seconds of work and 1:20 of rest, so work quickly!!

You can use DB or KB for these and note that the first series is push PRESS and the second series is push JERK

Part 1:

5 Intervals of 40 seconds work, 1:20 rest of 6 Double Kettlebell Push Press, 53/35 lbs

then in the remaining time, AMRAP of: Chest-to-bar Pull-up

Can use DB instead of kbs. Add ALL reps of pullups and enter that as a single score on BTWB.

FG3: 26/44 - regular pullups

FG2: 15-18/25-35 - jumping pullups or inv rows

FG1: scaled as needed

CP1: 44/70, ring MU

CP2: 53/80

Part 2:

5 Intervals of 40 seconds work, 1:20 rest of

6 Kettlebell Push Jerks, 53/35 lbs

then in the remaining time, AMRAP of: Toes-to-bar

FG3: 26/44 - knees to elbows

FG2: 15-18/26-35 - hanging knee raise

FG1: scaled as needed

CP1: 44/70, around the world ttb or GHD

CP2: 53/80


bottom of page