Congrats on another outstanding strength cycle and great week of training, team. This week, we deload from strength but continue our push on challenging metcons with a “Time Machine CrossFit Games Remix Week.” Several of our workouts this week come from the WODs of the nascent CrossFit Games. The sport has come a long way since the early days. See how you stack up against some of the world’s elite athletes from “the early days.”

Enjoy the small reprieve from strength and truly spend some time recovering this week when possible. Roll out, stretch after workouts, eat right and get to sleep at a reasonable hour. All of the small things add up to big progress and peak performance when you are focused and patient. Deloading from strength is a critical component to long-term success. Ignore the inclination to “do more” strength work this week.  Percentages go down on the strength movements throughout the week.

This Saturday is this year’s Turkey Bowl just a few short minutes from Unbeaten. Coach Alex vs. Coach Gnerre in a duel for the ages! Sign up on the board at Unbeaten to reserve your spot on one of the teams. Spots are limited.

Quote of the Week:  “The two most powerful warriors are patience and time.” – Leo Tolstoy 

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 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: Strength mesocycle 5. Beginning of 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Back Squat

5x5 at 40%

Conditioning

CrossFit Games 2009 Event 7 – Remix

8 min AMRAP

4 HSPUs
8 Kettlebell Swings (1.5.1)
12 T2B*

(*T2B should be GHD situps as space and time permit. Work in heats if you want to do GHD situps.)

 

Tuesday

RP Nutrition Template = Light

Conditioning

CrossFit Games 2010 – Event 2 (remix…if you choose to row)

In 22 minutes with a clock counting down, get as far as you can into the following workout:

Run 1200 meters
63 kettlebell swings (1.5/1)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull ups

*Score is total reps completed – the runs/rows do NOT count toward the score*

**If you row instead of run, row the prescribed number of meters BUT cut the number of KB Swings and Pullups in half. This is mandated and strictly enforced. You are not permitted to row AND complete the full rep scheme for KBs and pullups.**

Wednesday

RP Nutrition Template = Light

Strength

Strict Press

5x5 at 30%

Conditioning

7 rounds for time

7 Hang Snatch (115/75)
7 OHS
7 Burpees Over the Bar

 

Thursday

RP Nutrition Template = Light

Strength

Deadlift

(Full rest from deadlift this week. Enjoy it)

Conditioning

2010 CrossFit Game – Masters Division – Event 3

21-15-9

Thrusters (95/65)
Pullups
 


Friday

Open Gym

Saturday

RP Nutrition Template = Light

Partner WOD

CrossFit Games 2009 – Team Workout #1 – Remix

Teams of 4 – preferably 2 males and 2 females

Everyone completes - 30 Wallballs – 1 person at a time (20lbs/14lbs)

When the fourth person has completed WBs, each person moves to one of four stations, where you will work simultaneously. When the last person has completed their station, move one station down until all 4 athletes have completed all 4 stations.

Station 1: Row 300m
Station 2: 30 Box jumps (20” for all)
Station 3: 30 KB swings (1.5/1)
Station 4: 30 KB Push press (1/0.5)

Then

Males perform 30 total Deadlifts at 225 while females rest

Then on the same bar (you must strip the weight as a team)

Females performs total 30 Deadlifts at 135

Score is total time completed – 30 minute cap


Sunday

RP Nutrition Template = Light

Conditioning

2009 CrossFit Games Final Workout Remix

15 Power Cleans (135/95)
30 Toes-to-Bar
30 Box Jumps (24/20)
15 Muscle-ups
30 KB Push Press -15 each arm (1.5/1)
30 Double-unders
15 Thrusters (135/95)
30 Pullups
30 Burpees
50 Overhead Walking Lunges with a plate – 1 for 1 (45/25)

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