Comment

8.14 - 8.20

As the weather continues to heat up, so does our training! We are now in week 9 of our 17 week deadlift cycle! (Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

***
Quote of the Week:  “The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

10 x 3 with :60 rest between sets

Conditioning

3 Rounds for Time

400 Meter Row / Bike / Run
12 Hang Cleans (135/95)
21 Bar Facing Burpees

Tuesday

RP Nutrition Template = Light

Conditioning

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/75) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

*Score is Total Number of Reps Completed*

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

4 x 5@80%

Conditioning

For Time:

15-10-5

Kettlebell Swings (70/53)
Toes to Bar

600 Meter Sandbag Run (AHAP)

5-10-15

Kettlebell Swings (70/53)
Toes to Bar

Thursday

RP Nutrition Template = Light

Strength

5 sets of Max Strict HSPU with 2 minutes rest between sets

Strength “Part 2”

Sandbag Overhead Squat

5x10 (AHAP)

Gymnastics Conditioning

Accumulate 3 minutes in an L sit hold (12 min class cap)

Then

EMOTM for 5 min

4 ring muscle ups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

1 mile run together
100 Pullups (split)
800 meter run together
200 Pushups (split)
600 meter run together
300 Air squats (split)
400 meter run together

Sunday

RP Nutrition Template = Light

Partner Up

10 Bar Muscle Ups (split)
15 Deadlifts (315/225) (split)
25 Burpee Box Jump Overs (split)
40 Double Unders (each)
100 Wall Balls (split) – anytime the ball touches the ground, run 100 meters
40 Double Unders (each)
25 Burpee Box Jump Overs (split)
15 Deadlift (315/225) (split)
10 Bar Muscle Ups (split)

Comment

Comment

8.7 - 8.13

Nice job during our most recent week of training and congrats to everyone who competed in the
Unbeaten Masters competition. We are now in week 8 of our 17 week deadlift cycle! (Remember, with
our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4
months – follow the rep schemes as prescribed.)
Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at
Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.
The class is growing by the week!
This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.
***
Quote of the Week: “Even though you're growing up, you should never stop having fun.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training
Monday
RP Nutrition Template = Light
Strength
Bench Press
5x5
Conditioning
3 Rounds for Time
10 Front Squats (155/105)
20 Chest to Bar Pull-Ups
50 Double Unders
*For Time*
Tuesday
RP Nutrition Template = Light
Conditioning
4 Rounds for Time

500 Meter Row
20 Alternating Jumping Lunges
400 Meter Run
Rest 3 minutes between rounds
Wednesday
RP Nutrition Template = Light
Strength
Single Leg Cross Body Dumbbell RDL
https://www.youtube.com/watch?v=UJLe7BOpEIQ
5x10 (5 each leg per set)
Conditioning
3 Rounds for Time
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Thursday
RP Nutrition Template = Light
Strength
Single Arm KB or DB Strict Press
5x16 (8 each arm)
Strength “Part 2”
Sandbag Over the Shoulder Tosses
5x10 (AHAP)
1 minute rest between sets
Gymnastics Conditioning
Complete the complex below Using Either 7, 5 or 3 reps per movement. Goal is to remain unbroken and
stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per
movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail
to do so, drop down to the 3 track for the next round.

5 Rounds of
7, 5 or 3 T2B
7, 5 or 3 Knees to Elbows
7, 5 or 3 T2B
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Part 1
“Isabel”
30 Snatches (135/95)
*For Time*
Part 2
Partner Up
Teams of 3
10k Row
Athletes change every 250m
Sunday
RP Nutrition Template = Light
Conditioning
Barbell Conditioning
Every 2 mins for 7 rounds
2 Power Snatch + 2 OHS + 2 Squat Snatch
Partner Up
20 min AMRAP
Partner A: 200m Bear Hug Sandbag Carry (AHAP)
Partner B: 15 GHD Situps / V-Ups / Tuck Crunch / Ab Mat Situps

Switch when Partner A returns from the sandbag carry

Comment

Comment

7.31 - 8.6

Welcome to August, where NFL training camps are back in full swing and we continue our push toward getting stronger, faster and tougher!

Nice job kicking butt during our awesome training week. It’s great to see the progress you are making during our latest training cycle, especially in the deadlift. Keep it up! We are now in week 7 of our 17 week deadlift cycle! (Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This Friday is the Masters 40+ competition at Unbeaten. If you are 40+, sign up and compete. If not, come on down and cheer on our athletes! Great prizes are available via our sponsors!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

***
Quote of the Week:  “Which do you prefer? The pain of discipline or the pain of regret.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle   

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Close Grip Bench Press

3x8

Conditioning

Ascending Ladder for 10 minutes:

Min 1: 1 Power Clean (135/95) - 20 DU

Min 2: 2 Power Cleans (135/95) - 20 DU

Min 3: 3 Power Cleans (135/195) - 20 DU

 

Add 1 Power Clean per round – Keep 20 DU or SU per round

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test =  7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 1 @ 85%

Conditioning

4 Rounds for Time

400m Run
15 Power Snatches (75/55)

Thursday

RP Nutrition Template = Light

Strength

Seated Z-Press

5x5

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

8 x 4 AHAP (Rest :60 between sets)

https://www.youtube.com/watch?v=oPuszZUlCBM

Gymnastics Conditioning

Complete the complex below Using Either 5, 3 or 1 reps per movement. Goal is to remain unbroken and stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail to do so, drop down to the 3 track for the next round.

5 Rounds of

5, 3 or 1 Strict C2B

5, 3 or 1 Kipping C2B

5, 3 or 1 Bar Muscle Up

Friday

Open Gym or Rest Day

**Masters Competition at Unbeaten**

Saturday

RP Nutrition Template = Light

Barbell Conditioning

Every 2 mins for 7 rounds

3 Power Cleans + 3 Front Squats + 3 Push Jerks (athlete selects weight)

Conditioning

Partner Up

12 min AMRAP

21-15-9

Deadlifts (155/105)
Handstand Push-ups

Athlete 1 completes 21 deadlifts, then athlete 2 complete 21 deadlifts. Then athlete 1 completes 21 HSPUs, then athlete 2, etc. Continue following the rep scheme until the 12 mins are complete.

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

Teams of 2

30 minute AMRAP

Partner 1

8 Thrusters (115/75)
2 legless rope climbs or 4 rope climbs (both are Rx)
10 Box Jump Overs (24/20)

Partner 2

200 meter run carrying a sandbag or med ball (AHAP)

Partner 1 begins the AMRAP while partner 2 runs with the sandbag.

When partner 2 returns from the run, switch. Partner 2 picks up right where partner 1 left off in the AMRAP

Score is total reps completed as a team in the AMRAP


 

Comment

Comment

7.24 - 7.30

Congratulations on getting through another challenging week of programming including brutal, back-to-back partner WODs during the weekend. We are now getting into the dog days of summer. Make sure to stay hydrated and manage your recovery before, during, and after training.

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go get it!

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “If you want to make some big changes, you’ve got to make some big changes.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Pause Bench Press

5x3

Make sure to focus on the setup as you get onto the bench. At the bottom of each rep, pause for 2 full seconds before pressing up to full lockout.

Conditioning

9 min AMRAP

6 Strict Pull-Ups
6 Unbroken Back Squats from the rack (athlete selects the weight with a coach)

Tuesday

RP Nutrition Template = Light

Conditioning

5 minute AMRAP

7 Rounds of “The Chief” (95/65)
Max Calorie Assault Bike / Row in Time Remaining

Rest 5 mins

5 minute AMRAP

6 Rounds of “The Chief” (115/75)
Max Calorie Assault Bike / Row in Time Remaining

Rest 5 mins

5 minute AMRAP

5 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike / Row in Time Remaining

“The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Score = total calories accumulated on bike / row

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 @ 80%

Conditioning

21-15-9

DB / KB Snatches
Calorie Row

Directly into

21-15-9

Box Jump Over (24/20)
Burpees

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x5

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

5 x 5 AHAP

https://www.youtube.com/watch?v=oPuszZUlCBM

Gymnastics Conditioning

15 Minutes

EMOTM

1 Ring or Bar Muscle Up (select your strongest movement)

*Start with strict. When you fail on a minute, continue with kipping. If you fail on a kipping rep, rest for a full minute and then pick up again.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Barbell Conditioning

Every 2 mins for 7 Rounds

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Conditioning

Partner Up

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

100m Run

*Partner 1 completes 10 reps and 100m run, then partner 2

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

20 min AMRAP

50 Wall Balls (20/14)
50 Double Unders
40 Box Jump Overs (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

*Split work as desired

Comment

Comment

7.17 - 7.23

Nice work during our latest week of training with our deadlift accessory work (anyone with sore glutes?!), HSPUs, and some more rope climbs. This week, we continue to tackle the deadlift as part of our strength program and get after some kick-ass metcons.

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “Continuous effort - not strength or intelligence - is the key to unlocking our potential.”


A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

8x1 – add 10-15 pounds to last week if possible

*Use USAPL standards with a distinct pause at the bottom of the rep and full lock out at the top. We are less interested in seeing you PR your bench during this session than we are seeing you complete the movement each set with perfect form. Review the bench press in earnest with the coach to ensure you are properly bracing, bridging and engaging the lats on the bench.

Conditioning

*For Time*

2k Row
150 Double Unders
75 Wall Balls

Tuesday

RP Nutrition Template = Light

Conditioning

*For Time*

600m Run

2 Rounds of "DT" (155/105)

600m Run

2 Rounds of "DT" (155/105)

600m Run

2 Rounds of "DT" (155/105)

600m Run

DT = 12 deadlifts / 9 hang cleans / 6 push jerk

 

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 5 @ 75%

Conditioning

AMRAP Ascending Ladder for 8 mins

3 Thrusters (you select weight – should be able to go unbroken for 12-15 reps minimum)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar

Thursday

RP Nutrition Template = Light

Strength

Strict Press

8x1 add 5-10 pounds to last week if possible

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

5 x 10 AHAP

https://www.youtube.com/watch?v=oPuszZUlCBM

Gymnastics Conditioning

15 Strict HSPU
Rest 1 min
12 Strict HSPU
Rest :45
9 Strict HSPU
Rest :30
6 Strict HSPU
Rest :15  
3 Strict HSPU
*doesn't have to be unbroken

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

For Time:

28-22-16-8

Calorie Row
Alt Dumbbell / KB Snatch (you select weight)
Overhead Squats (75/55)

(Split work evenly during each set)

Rest 5 min

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

12 Hang Power Snatches (75/55)
12 Bar Facing Burpees
12 Box Jump Overs

Rest 5 minutes

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

9 Hang Cleans (95/65)
9 Bar Facing Burpees
9 Front Squats (95/65)

Rest 5 minutes

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

6 S2O (115/75)
6 Bar Facing Burpees
6 Bar Muscle Ups / Jumping Bar Muscle Ups

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

"Ева"

Five rounds for time of:

Run 800 meters together

Then split work as needed for

30 Russian Kettlebell swings (2pd/1.5pd)
30 Pullups

Comment

Comment

7.10 - 7.16

That was an awesome partner week! We had a lot of fun watching all of the teamwork and it was great to see how you each pushed each other during the workouts.

This week, we continue to tackle the deadlift as part of our strength program and continue our fire-breathing metcons.

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “Strength and growth come only through continuous effort and struggle.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5x3 – add 10 pounds to last week if possible

Conditioning

8 Rounds for Time

5 Squat Cleans (135/95)
10 Calorie Row or Bike
15 Double Unders

Tuesday

RP Nutrition Template = Light

Conditioning

3 Rounds for Time

40 Calorie Row or Bike
20 TTB
10 Hang Power Snatches (95/65)

Wednesday

RP Nutrition Template = Light

Strength

Deadlift Accessory Work

2 KB Single Leg DL

4x10

Superset with

Single leg glute bridges – 10 reps each leg with a 3 second hold at the top of each rep. One leg at a time. Switch after 10 reps.

No rest between movements in the super sets. 60-90 seconds rest between sets.

Conditioning

15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU / VUP / Tuck Crunch or AbMSU

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x3 add 5-10 pounds to last week if possible

Conditioning

18 HSPU

Rest :60

15 HSPU

Rest :45

12 HSPU

Rest :30

9 HSPU

Rest :15  

6 Strict HSPU

*Sets do not need to be unbroken

Rest for 5 mins

Then

*Run 1 mile for Time*

Score is total time in the workout. For scaling HSPUs, no more than 2 abmats may be used

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

4 Rounds for Time

42 Wallballs (20/14)
36 Calorie Row or Bike
30 Box Jump Overs (24/20")|
24 Ring Dips

*Split work as needed

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

50 Cal Bike or Row
24 Power Clean (115/75)
6 Rope Climbs OR 30 Strict Chest To Bar Pull-Ups
50 Cal Bike or Row
24 Clean and Jerks (115/75)
6 Rope Climbs OR 30 Strict Chest To Bar Pull-Ups

*Split work as needed

Comment

Comment

7.3 - 7.9

Happy 4th of July week, everyone! Go America! Go CrossFit!

This week, we continue to tackle the deadlift as part of our strength program and again put your squat strength into action with a kick-ass partner week!

We’ll call this week: “Run together, split work as needed”

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “It is during our darkest moments that we must focus to see the light.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5x5 – add 5 pounds to last week if possible

Conditioning

Partner Up

800m run
80 strict dips (athlete’s choice – ring, box or bar)
600m run
60 HRPU
400m run
40 HSPU
200m run
20 shoulder taps (each) or 30 foot HS Walk each (both = Rx)
100m run
10 muscle ups (bar or ring = Rx)

Run together, split work as needed

Tuesday

Happy 4th of July!

RP Nutrition Template = Light

Conditioning

Partner Up

3RFT

30 Squat Cleans (95/65)
30 Strict Pullups
800m run

**4th of July Bonus Round**

(Add a fourth round if first three rounds are completed in less than 28 mins)

Run together, split work as needed

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 1 x 80% of 1RM

Conditioning

Partner Up

3 Rounds for Time

100 DU
30 Alternating Pistols (1 for 1)
30 Calorie Row / Bike

400m run following each round

Run together, split work as needed

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x6 at same weight as last week

Conditioning

Partner Up

5 min AMRAP

400m run
12 Burpee Box Jump Overs (24/20)
Max Power Snatches  (75/55)

Rest 5 mins

4 min AMRAP

400m run
8 Burpee Box Jump Overs (24/20)
Max Power Snatches (95/65)

Rest 4 mins

3 min AMRAP

400m run
6 Burpee Box Jump Overs (24/20)
Max Power Snatches (115/75)

Run together, split work as needed

Score is total snatches completed as a team

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

50 GHDSU / VUP / Tuck Crunch or AbMSU
400m Run
22 Thrusters (75/55)
800m Run
22 Thrusters (75/55)
400m Run
50 GHDSU / VUP / Tuck Crunch or AbMSU

Run together, split work as needed

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

30 Clean-and-Jerk (135/95)
1 Mile Run
10 Rope Climbs (or 40 strict C2B pullups for Rx)
1 Mile Run
100 Burpees

*Run together, split work as desired
**Strict 35 min cap

Comment

Comment

6.26. - 7.2

Congratulations on getting through an awesome 12-week squat cycle (with deload). Now we continue to tackle the deadlift and put your newfound squat strength into functional action! (We are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***

Quote of the Week: “Grit is that 'extra something' that separates the most successful people from the rest. It's the passion, perseverance, and stamina that we must channel in order to stick with our dreams until they become a reality.”

Read more at: https://www.brainyquote.com/quotes/keywords/grit.html

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st

Post-Open Strength Cycle

Where you are right now: 2 nd Post-Open Strength Cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object

movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5-5-5-5-5

Conditioning

10 min AMRAP

10 Strict Ring Dips

10 Bent Over Barbell Rows (AHAP with perfect form)

200m run

Tuesday

RP Nutrition Template = Light

Conditioning

"Jackie"

1,000m Row

50 Thrusters (45#)

30 Pull-ups

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 x 75% of 1RM

Conditioning

For Time

15-9- 6

Snatches (75/55)

Rx = GHDSU

Scale = VUP/ Tuck Crunch/ AbMSU

Directly into:

15-9- 6

Clean & Jerks (95/65)

Rx Bar Muscle-ups

Scale = Jumping Bar Muscle Ups

Directly into:

15-9- 6

Bar Facing Burpees

Rx = Triple Unders

(Scale = Double Unders / 2 for 1 single unders)

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5-5- 5-5- 5

Conditioning

Partner Up

AMRAP 18

Alternate Movements

18/12 Calorie Row

15 Box Jump Overs (24/20)

9 Double-DB Front Squats (50/35)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

3RFT

800m Run

21 Hang Squat Cleans in sets of 7 (you choose weight – if you fail to go unbroken, lower the weight by

10#)

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up – Split Work as Desired

AMRAP 4

30 Hang Power Cleans (115/75)

30 Wallballs (20/14)

30 Calorie Bike / Row

Rest 4:00

AMRAP 4

20 Hang Power Cleans (135/95)

30 Wallballs (20/14)

30 Calorie Bike / Row

Rest 4:00

AMRAP 4

10 Hang Power Cleans (155/105)

30 Wallballs

30 Calorie Bike

Score is total rounds + reps completed as a team

Comment

Comment

6.19 - 6.25

Congratulations on all the PRs this week and an AWESOME peak week for our squat cycle. Let’s see how we can put our upcoming deadlift cycle into action! (We are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Also, this is the final week of your 12-week hatch squat cycle – an amazing test of mental toughness and strength. Way to go!

***
Quote of the Week:  “Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (FINAL WEEK); Opening week of 4-month deadlift cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Conditioning

10 min AMRAP

10 Strict Pullups
10 HRPU
200m run

 

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Cal Row
30  Box Jump Overs (24/20")
30  Power Snatch (75/55)
30  TTB
30  Power Snatch (75/55)
30  Box Jumps (24/20")
30  Cal Row

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 5 x 70% of 1RM

Conditioning

21-15-9

Hang Squat Cleans (95/65)
HSPU
600m Run after each round

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 80%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%

Conditioning

Partner Up

18 min AMRAP

200m medball or sandbag run (AHAP)

Partner A: Runs
Partner B: Rests

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

AMRAP 4:00

400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00

400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00

400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Score is total power cleans completed

Sunday

RP Nutrition Template = Light

Conditioning

AMRAP 25

Teams of 3

10 sandbag Zercher Reverse Lunges (5 per side)
10 Alternating Over the Shoulder Sandbags
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run

*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

Comment

Comment

6.12 - 6.18

Peak week for the squat cycle and a deadlift testing week! Enough said! Go. Get. It.

***

Quote of the Week: “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle (Week 11 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%

1x3 @70%

1x2 @80%

1x2 @90%

1x1 @95%

1x1 @103%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @75%

Conditioning

10 min AMRAP

200m run

10 Supine Ring Rows

10 Ring Dips

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Sandbag Clean & Presses

After every 10th rep, run 600m

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

Find a heavy single for the day

Conditioning

“Diane”

21-15- 9

Deadlifts (225/155)

HSPU

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 70%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @ 80%

Sprint Conditioning

4 x 400m run

(3:1 rest interval)

Score is your slowest 400m run time

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

For Time

10 Bar Muscle Ups

20 Power Snatch (95/65)

30 Pull Ups

40 KB Swings (1.5/1pd)

50 Burpees

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

(Alternate Rounds)

30 rounds for time of:

5 Wall Balls (20/14)

3 HSPU

1 Power Clean (225/155)

Comment

Comment

6.5 - 6.11

Great job managing our strength training with Murph, team. We are so proud to be a part of this extraordinary community and are humbled everyday by your effort. Thank you!

***
Quote of the Week:  “Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 10 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5  @ 60%
1x5  @ 65%
1x5  @ 70%
1x5  @ 70%

Conditioning

10 min AMRAP

200m Run
10 KB Swings (1.5/1pd)
5 Strict Pullups

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

10 Burpees
20 Wall Balls
400m Run

Wednesday

RP Nutrition Template = Light

Strength

Double KB Deadlifts

10-10-10-10-10

Conditioning

4 Rounds for Time

10 Thrusters (95/65)
10 T2B
50 Double Unders

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5 @ 60%
1x 5 @ 65%
1x5 @ 70%
1x5 @ 70%

Sprint Conditioning

3 Rounds for Time

10 Deadlifts (185/125)
10 Burpees Over the Bar

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

“DT”

12 Deadlifts (155/105)
9 Hang Cleans
6 Jerks

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

12 Rounds for Time (alternate full rounds)

1 Bar Muscle Up
3 HSPU
12 Pull Ups
24 Double Unders

Run 400m after both partners complete a round

Comment

Comment

5.29 - 6.4

Happy Memorial Day Murph to all! What an exciting time of the year for CrossFitters around the world and an awesome way to honor an extraordinary man. Thank you to everyone for participating in one of our favorite community events of the year.

***
Quote of the Week:  

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 9 of 12); Murph week

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Conditioning

“Murph”

1 Mile Run
100 pullups
200 pushups
300 airsquats
1 Mile Run

(If you have a weighted vest, wear it)

Tuesday

RP Nutrition Template = Light

Conditioning

“Annie”

50-40-30-20-10

Double Unders
Abmat Situps

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x3 @ 70%
1x2 @ 80%
1x2 @ 90%
1x1 @ 95%

Front Squat

1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 85%

Conditioning

30 Strict Pullups
15 Hang Cleans (115/75)
400m Run
15 Hang Cleans (115/75)
30 Strict Pullups

Thursday

RP Nutrition Template = Light

Conditioning

4 rounds for quality of:

20 Second Handstand Hold (free standing if possible)
12 SOTS Presses
4 Strict Muscle Ups (if no muscle ups, 20 second false grip hang or bar hang)

Then

3 Rounds for Time

15 Hand Release Push Ups
400m Run
15 Goblet Squats (1.5/1)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 65%
3x5 @ 75%

Front Squat

4x5 @ 65%

Conditioning

15 min AMRAP

60-ft. handstand walk / 20 shoulder taps / 10 wall walks
10 T2B
10 double kettlebell deadlifts (2pd/1.5)
60-ft. handstand walk
12 T2B
12 double kettlebell deadlifts
60-ft. handstand walk
14 T2B
14 double kettlebell deadlifts
60-ft. handstand walk
16 T2B
16 double kettlebell deadlifts

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

20 Deadlifts (275/185)
400 Meter Run
20 Kettlebell Swings (2/1.5 pd)
400 Meter Run
20 Overhead Squats (115/75)
400 Meter Run
20 Burpees
400 Meter Run
20 C2B Pull-Ups
400 Meter Run
20 Box Jump Overs (24/20)
400 Meter Run
20 Double Dumbbell Squat Cleans (50/30)
400 Meter Run

(Split work as needed, run together)

Comment

Comment

5.22 - 5.28

Awesome work this week putting up some big numbers with our squat cycle. Many lifetime PRs and we’re only 7 weeks into the cycle. Hard work pays off. Amazing work. Only a few short weeks to go. Keep up the good fight and recover well enough throughout the week!

***
Quote of the Week:  “The best preparation for tomorrow is doing your best today.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 8 of 12)

Where you are going: Continued strength work / odd object movements / Memorial Day Murph

Monday

RP Nutrition Template = Light

Strength

Back Squat

5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 65%
5 reps @ 65%

Conditioning

3 Rounds for Time

15/12 Cal Row or Bike
10 Burpee Box Jump Overs
5 Sandbag Cleans (AHAP)

Rest 3 minutes after each round

Tuesday

RP Nutrition Template = Light

Conditioning

EMOTM for 16 mins

Odd: 15 Wallballs (20/14)
Even: 5 Bar MU

Rest 5 mins

Run 1 mile

Wednesday

RP Nutrition Template = Light

Strength

Sumo Stance Deadlift

5-5-5-5-5

Conditioning

Make 3 attempts at:

Max L-Sit Ring Ding Hold

Then

3 Rounds for Time

10 Unbroken Chest-to-Bar Pull Ups
16 Unbroken DB or KB Shoulder-to-Overhead (50/30) (switch at 8 reps)
200′ Unbroken Sandbag or Waiter’s Carry (AHAP)

Thursday

RP Nutrition Template = Light

Strength

Back Squat

2x5 @ 65%
3x5 @ 70%

Front Squat

4x5 @ 60%

Conditioning

EMOTM for 15 mins

5 Pullups
10 Pushups
15 airsquats

then

Run 800 meters

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Z-Press

8-8-8-8-8

Sprint Conditioning

8 x 250m Row Sprint

(Rest 2:1)

Score is your slowest time among the 8 rounds

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

50-40-30-20-10

Wall Balls (20/14) (Pass the ball off the wall to each other – 1 rep each)
Box Jump Overs (24/20)
Kettlebell Swings (1.5/1 pd)

Comment

Comment

5.15 - 5.21

We are getting into some nice weather and are only a few short weeks away from Memorial Day Murph, which marks the unofficial start to summer! We’ve got another challenging week lined up with a 100% squat effort on Monday. Let’s keep the intensity high, the energy pumping, and the fun off the charts. Go get ‘em!

***
Quote of the Week:  “Confidence comes from discipline and training.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 7 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

5 reps @ 70%
5 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @100%

Front Squat

5 reps @ 65%
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%

Conditioning

3 Rounds for Time

400m Run
21 Burpees

Tuesday

RP Nutrition Template = Light

Conditioning

"Fight Gone Bad"

3 Rounds for Total Reps

1:00 at each station:

Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55)
Calorie Row

Rest 1 minute

Wednesday

RP Nutrition Template = Light

Strength

Deadlift from pins (bar starts from just above the knees)

8-8-8-8-8

Conditioning

*For Time*

100 Foot Walking Lunges
75 Double Unders
40 Wallballs (20/14)
10 Muscle Ups
40 Wallballs (20/14)
75 Double Unders
100' Walking Lunges

Thursday

RP Nutrition Template = Light

Strength

Back Squat

4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%

Front Squat

4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%

Conditioning

21-15-9

DB Power Snatches (Alternating)
Ring Dips
T2B

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Sandbag Thrusters

5-5-5-5-5

Conditioning

Partner Up – Teams of 2

5 Rounds for Time

22 KB Swings (2pd / 1.5pd)
22 Box jump overs (24/20)
Run 400 meters together
22 Burpees
22 Wall Balls (20/14)

*Split all movements as 11/11 except for the run, which is done together

Sunday

RP Nutrition Template = Light

Conditioning

400m Run

Then 10 Rounds for Time

4 HSPUs
8 C2B Pull-ups
12 Air Squats

Then

400m Run

Comment

Comment

5.8 - 5.14

Nice job on another great week of training. It’s been great to see how well everyone has been adapting to new movements and taking on our challenging squat cycle, which is now in week six. Keep it up!

***
Quote of the Week:  “Success is not final, failure is not fatal: it is the courage to continue that counts.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 5 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

6 reps @ 70%
6 reps @ 80%
3 reps @ 90%
2 reps @ 95%

Front Squat

5 reps @ 65%
4 reps @ 75%
4 reps @ 80%
4 reps @ 80%

Conditioning

21 Unbroken Thrusters (pick own weight)
21 Unbroken KB Swings (pick own weight)
400m Run
15 Unbroken Thrusters
15 Unbroken KB Swings
400m Run
9 Unbroken Thrusters
9 Unbroken KB Swings
400m Run

Tuesday

RP Nutrition Template = Light

Strength

Complete 4 rounds for quality of:

100′ Waiter Carry (Right Arm) – as heavy as possible with perfect form
100′ Waiter Carry (Left Arm) – as heavy as possible with perfect form
20 Alternating Shoulder Taps

https://www.youtube.com/watch?v=GBSdjLBL1Tc

Conditioning

15 min AMRAP

10 Calorie Row
10 Power Snatches (75/55)
10 Box Jump Overs (24/20)
10 Wallballs (20/14)

Wednesday

RP Nutrition Template = Light

Strength

Alternating, Single-Leg, Stiff-Leg Deadlift with Barbell

8-8-8-8-8 (each leg)

Conditioning

EMOTM for 15 mins

5 Strict Pullups
5 Strict Ring Dips
6 Alternating Pistols

Thursday

RP Nutrition Template = Light

Strength

Back Squat

4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

Work in Teams of 3

2 Rounds for time

60 Power Cleans (135/95)
800m Team Sandbag Run

Break up the cleans as needed. Run together. One person carries the sandbag at a time.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Sandbag Front Squats

https://www.youtube.com/watch?v=K71mpMJfy1Y

8-8-8-8-8

Conditioning

12 min AMRAP

10 Overhead Squats (75/55)
200m run

Sunday

RP Nutrition Template = Light

Conditioning

4 minute AMRAP

27 Calorie Row
27 Burpees
27 CTB Pull-ups

Rest 4 minutes

4 minute AMRAP

21 Calorie Row
21 Burpees
21 Toes-to-Bar

Rest 4 minutes

4 minute AMRAP

15 Calorie Row
15 Burpees
15 Pull-ups

Comment

Comment

5.1 - 5.7

Happy May, team! We are coming to an awesome time of the year with perfect weather, outdoor workouts, Memorial Day, and, of course, “Murph!” The living is good!

Let’s keep kicking butt on this strength cycle and have some fun during our metcons! Thanks for all the great feedback on the sandbags! Expect some more toys soon!

***
Quote of the Week:  “Discipline is the bridge between goals and accomplishment.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week   

Where you are right now: 1st Post-Open Strength Cycle (Week 5 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%
6 reps @ 75%
4 reps @ 85%
4 reps @ 90%

Front Squat

5 reps @ 70%
4 reps @ 80%
3 reps @ 85%
3 reps @ 90%

Conditioning

*Time Trial*

2,000m row

Tuesday

RP Nutrition Template = Light

Strength

Sandbag Strict Press

5 sets of 8-10 reps. Rest as needed between sets.

Conditioning

“Helen”

3 RFT of

400m run
21 KB Swings (1.5/1pd)
12 pullups

Wednesday

RP Nutrition Template = Light

Strength

KB or DB Stiff Leg Deadlift

10-10-10-10-10

Conditioning

15-12-9-6-3

Thrusters (95/65)
T2B

Thursday

RP Nutrition Template = Light

Strength

6 reps @ 65%
6 reps @ 75%
6 reps @ 80%
6 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

3 Rounds for Time

100 Double Unders
15 Kipping HSPU

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Set up a barbell on the rack at eye level (scale as needed by lowering the bar). Secure the barbell to the J cups with bands. Make sure the bar is secure.

Grab a sandbag. Your goal is to lift the sandbag and toss it over the bar. Complete 5 sets of 10 reps. One time over the bar is one rep. Rest as needed between sets.

Conditioning

15 min AMRAP

15 Box Jump Overs (24/20")
12 Ring Dips
9 Hang Cleans (155/105)

Sunday

RP Nutrition Template = Light

Conditioning

4x400m run wearing a 20# vest

Rest 8 minutes as a class then

EMOTM for 15 mins complete

5 pullups
10 pushups
15 air squats

Comment

Comment

4.24 - 4.30

Well done! Another solid week of training all around. It never surprises us to see that the athletes who are the most consistent are the ones who make the most progress. Stay patient. Stay the course. And have fun.

This week we introduce some sandbags into the mix and continue plugging away with our aggressive strength cycle.

***
Quote of the Week:  “Talent without discipline is like an octopus on roller skates. There's plenty of movement, but you never know if it's going to be forward, backwards, or sideways.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%

Front Squat

5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%

Conditioning

Complete 3 rounds of:

In 4 mins
600m run
Max DB or KB Push Presses (50/30)

REST 2 MINUTES

*Score is total push presses completed over the 3 rounds

Tuesday

RP Nutrition Template = Light

Strength

Single Arm KB/ DB Strict Press

8-8-8-8-8 (each arm)

Conditioning

12 min AMRAP

200m sandbag / medball / Kettlebell / Dumb Bell run (as heavy an obj. as possible)
15 box jump overs
10 C2B Pullups

Wednesday

RP Nutrition Template = Light

Strength

Jefferson Deadlift

(https://www.youtube.com/watch?v=5cr0OwrM_8o)

8-8-8-8-8

Conditioning

800m run
21 KB Swings (53/35)
21 Goblet Squats (53/35)
600m Run
15 KB Swings (53/35)
15 Goblet Squats (53/35)
400m Run
9 KB Swings (53/35)
9 Goblet Squats (53/35)

Thursday

RP Nutrition Template = Light

Strength

8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

21-15-9

Sandbag Clean ( Ground to Shoulder Height ) (as heavy as possible)
T2B

https://www.youtube.com/watch?v=izLUVd-zszw

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

100-foot “Bearhug” sandbag carry

6 rounds with :60 rest between rounds (As heavy as possible with good form)

https://www.youtube.com/watch?v=UiD3caja7M0

Conditioning

10 down to 1 for each:

10 Power Snatches (95/65)
10 Burpees Over the Bar
10 Wall Balls
10 Hollow Rocks

Sunday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

Partner A:

250m Row
10 HSPUs
8 Power Cleans (185/125)

Partner B: Rest

– Switch –

Comment

Comment

4.17 - 4.23

Congratulations on getting through another challenging week of training with some fun movements sprinkled in. Cartwheels anyone?!

***

Quote of the Week: “Talent without discipline is like an octopus on roller skates. There's plenty of

movement, but you never know if it's going to be forward, backwards, or sideways.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%

8 reps @ 70%

8 reps @ 80%

8 reps @ 85%

Front Squat

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

Conditioning

800m run

Rest 3 mins

600m run

Rest 2 mins

400m run

Rest 1 min

200m run

Rest :30 seconds

100m run

*Score is total time, including rest*

Tuesday

RP Nutrition Template = Light

Strength

Push Press

5-5- 5-5- 5

*Ascend weight throughout the sets

Conditioning

3 Rounds for Time

15 Shoulder to Overhead (135/95)

200m Run

15 Burpees to Plate

Wednesday

RP Nutrition Template = Light

Strength

2 KB Deadlift

10-10- 10-10- 10

You select the weight

Conditioning

2 Rounds for Time

25 Pullups

25 Wallballs

400m Run

Thursday

RP Nutrition Template = Light

Strength

10 reps @ 60%

10 reps @ 65%

8 reps @ 70%

8 reps @ 75%

Front Squat

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

Conditioning

10 min AMRAP

10 Power Snatch (75/55)

10 Burpees Over the Bar

:30 second plank

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Find a Heavy Turkish Getup (barbell) for the day

Conditioning

5 Rounds for Time

5 Deadlifts (185/125)

3 Power Cleans

1 Shoulder to Overhead

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

10 min AMRAP

20 Box Step Ups (20 inches for all)

20 KB Swings (1.5/1)

200m run together

3 mins rest

10 min AMRAP

20 Airsquats

20 KB or DB Push Press (35/20)

300m row

3 mins rest

20 T2B

20 Ground to Overhead with Plate (45/25)

20 Burpees

Comment

Comment

4.10 - 4.16

Nice job getting after a challenging first week of strength training combined with some cool newmovements. This week we continue our strength work and build in some additional, new movements.

***

Quote of the Week: “Discipline is the bridge between goals and accomplishment.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%

8 reps @ 65%

6 reps @ 70%

6 reps @ 75%

6 reps @ 80%

Front Squat

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 75%

Conditioning

5 Rounds for Time

200 meter run

5 Handstand pushups

10 box jumps (30/24)

Tuesday

RP Nutrition Template = Light

Strength

Z-Press with KBs or DBs

8-8- 8-8- 8

Conditioning

1 mile run

Then

6 Rounds of Cindy - 5 Pullups - 10 Pushups - 15 Airsquats

Then

1 mile run

Wednesday

RP Nutrition Template = Light

Strength

Single Leg Romanian Deadlift with Barbell

6-6- 6-6- 6 (each leg)

Conditioning

4 min AMRAP

100 DU

Max Push Press in remaining time (135/95)

Rest 4 mins

4 min AMRAP

100 DU

Max Hang Power Cleans in remaining time (135/95)

**Score is total push press + hang cleans

Thursday

RP Nutrition Template = Light

Strength

10 reps @ 60%

8 reps @ 70%

8 reps @ 75%

8 reps @ 80%

Front Squat

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

Conditioning

200m carry with single KB overhead (switch arms at halfway)

Then

10 min AMRAP

200m run

10 T2B

10 Power Snatches (95/65)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

50m farmers walk carrying a plate by its side in each hand (Rx: 35/25)

30 Hollow Rocks

10 broad jumps

5 cartwheels (Scale: cartwheel circles - http://gymnasticswod.com/content/cartwheel-progression- pt1)

Sunday

RP Nutrition Template = Light

Skill

KB Windmill - https://www.youtube.com/watch?v=ITSmgn_BQgY

Spend 20 mins working with the coach to gain basic understanding and proficiency with the movement

Conditioning

“J.T.”

21-15- 9

Handstand Pushups

Ring Dips

Pushups

Rx = Strict

20 min cap

Comment

Comment

4.3 - 4.9

So cool to see the number of PRs this week on some of the major lifts! And right after the Open, too. Awesome work!

This week, we hit some percentage-based strength work and play with some cool movements. Let’s have some fun and kick some butt!

***
Quote of the Week:  “Never, ever underestimate the importance of having fun.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object & unilateral movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%

Conditioning

10 min AMRAP

10 alternating box step ups with two DBs (pick weight)
10 burpee box jump overs
10 strict pullups

Tuesday

RP Nutrition Template = Light

Strength

Z-Press - https://www.youtube.com/watch?v=cE5ww5JkFWA
5-5-5-5-5

Conditioning

4 Rounds

Min 1: 1 Round of Strict Cindy
Min 2: Calorie Row/Assault Bike  15/12
Min 3: Max Clean and Jerks (135/95)
Min 4: Rest

Wednesday

RP Nutrition Template = Light

Strength

Single Leg Romanian Deadlift with KB (light is Right!)

8-8-8-8-8 (each leg)

Conditioning

12 min AMRAP

200m run with medicine ball
20 wall balls
20 V Ups with medicine ball

Thursday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

4 Rounds for Time

10 kettlebell hang clean and jerks (1pd/1.5pd)
3 bar muscle-ups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

EMOTM for 21 mins

Minute 1: 5 Strict HSPU
Minute 2: 2 Squat Cleans (as heavy as possible with great form – NO FAILS)
Minute 3: 10 KB or DB Snatches (1.5/1)

Sunday

RP Nutrition Template = Light

800m run or row
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
25 Plate Ground to Overhead (45/25)
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
26 Overhead Walking Lunges with Plate (45/25)
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
800m run or row (whichever you didn’t do to open the WOD)

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