2013 CrossFit Open Redux
Ben Foster
September 11, 2023
Peter Chamberlain: “For the average crossfitter, whose only goal is overall fitness, what do you think is important to understand about the relationship between the athlete’s weight and the power s/he is able to generate; is it as simple as “mass moves mass”? And also,
Week # 2 of 6 Monday 1/13/2025 Strength Deadlift Build to a heavy set of 4 then perform an AMRAP with 75% of that weight Conditioning 3 Rounds 3 minute AMRAP 1-2-3-4-5… Power Clean (115/75, Rx+ 155/105) Chest to Bar Pull Up (Rx+ Bar MU)
Week # 1 of 6 Monday 1/6/2024 Strength Deadlift Build to a heavy set of 5 then perform an AMRAP with 80% of that weight Conditioning 5-10-15-20 Power Snatch (75/55, Rx+ 95/65) Toes to Bar Box Step Up/side Tuesday 1/7/2024 Strength Strict Press Build to
Interim Week 4 of 4 Monday 12/30/2024 Strength Front Squat Build to a heavy single then drop weight by 30% and perform an AMRAP set Conditioning “Bear Complex” 5 Rounds 7 Unbroken Sets 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat
Interim Week # 3 of 4 Monday 12/23/2024 Strength Front Squat Build to a heavy set of 2 then drop weight by 25% and perform an AMRAP set Conditioning “Bear Complex” 5 Rounds For Load 7 Unbroken Sets 1 Power Clean 1 Front Squat 1
Interim Week # 2 of 4 Monday 12/16/2024 Strength Front Squat Build to a heavy set of 3 then drop weight by 25% and perform an AMRAP set Conditioning 6 Rounds For Time 3 Squat Cleans (135/95, Rx+ 185/125) 3 Shoulder to Overhead 9/7 Calorie
INTERIM WEEK # 1 OF 4 Monday 12/9/2024 Strength Front Squat Build to a heavy set of 5 then drop weight by 20% and perform 3 sets of 6-8 reps Conditioning 5 Rounds 5 Hang Clusters (115/75, Rx+ 155/105) 7 Lateral Burpees Over Bar 35
Week # 6 of 6 Monday 12/2/2024 Strength A. Hang Squat Snatch, 5 sets of 2, across B. Split Jerk, 1RM in 12 minutes Conditioning CrossFit Open 11.4 10 minute AMRAP 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle Ups (Ring or Bar)
Week # 5 of 6 Monday 11/25/2024 Strength A. Hang Squat Snatch, 5 sets of 2, building B. Split Jerk, 5 sets of 2, across Conditioning 20-15-10-5 Overhead Squat (75/55, Rx+ 95/65) Push Up (Rx+ Ring Dip) Calorie Row Tuesday 11/26/2024 Strength Deadlift 3 sets
What is Black Box Strength? Black Box Strength is CrossFit NYC’s first strength and hypertrophy oriented program starting January 6th, 2025. We will meet twice per week (Mondays and Thursdays at 6:30pm). Work with Coach Brian DeGennaro to get stronger and learn from someone with
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