Congrats on getting through mini-peak week and welcome to a much needed deload! That’s not to say our metcons will be easy this week, though. Be ready for some fire-breather workouts (can you say “row sprints?!”) and another CrossFit Games Open workout to close the week, 11.2. Let’s kick butt, stay focused and have fun!

Quote of the Week: “Thinking will not overcome fear but action will.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strengthmesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3;

Where you are right now: Strength deload week with Open style metcons.

Where you are going: Another strength mesocycle. Beginning of 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Back Squat 5x5 at 50% of 1RM

Conditioning

7 rounds

Every 3 minutes complete:

400m Run

12 pullups

(Scale the run distance and number of pullups such that you complete a full round every 3 mins.)

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

5 Power Cleans (135/95)

10 T2B

15 Wallballs (20/14)

Wednesday

RP Nutrition Template = Light

Strength

Front Squat 5x5 at 50% of 1RM

Conditioning

Scale Options - 

- 25 Ring/Bar MUs for time

- 20 Ring/Bar MUs for time

- 15 Ring/Bar MUs for time

OR Strict Pull-Ups + Close Grip Pushups

OR Ring Rows + Close Grip Push ups 

 

Immediately after , run 1 mile for time.

25 min time cap to complete both pieces!

Thursday

RP Nutrition Template = Light

Strength

Deadlift

5x5 at 50% of 1RM

Skill WOD

Level A: 5x75 Unbroken double unders with :15 rest between sets

Level B: 5x50 Unbroken double unders with :30 rest between sets

Level C: 5x35 Unbroken double unders with :45 rest between sets

Level D: 5x20 Unbroken double unders with :60 rest between sets

(1:1 scale for singles. If you trip once in a given round, start the round over. If you trip twice in a given

round, drop to the next level.)

Sprint Conditioning

*For Time*

250m row sprint

12 burpees over the rower

200m row sprint

10 burpees over the rower

150m row sprint

8 burpees over the rower

100m row sprint

6 burpees over the rower

75m row sprint

4 burpees over the rower

50m row sprint

2 burpees over the rower

25 meter row sprint

1 burpee over the rower

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Partner Up

*For Time*

400m run

30 clean and jerks (135/95)

60 HRPU

30 snatches (115/75)

60 HRPU

30 clean and jerks (135/95)

400m run

(Runs are done together. Split middle portion as needed.)

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Games Open Workout 11.2

15 min AMRAP

9 Deadlifts (155/100)

12 Push-ups

15 Box jumps

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