Welcome to week two of the 2016 summer body challenge! Nearly 50 BRCF / UNBTN athletes made the decision to take their nutrition and training to the next level over the next 12 weeks! Well done. Let's keep it going. We are now two weeks away from the 2016 CrossFit Open. All of our programming over the past several weeks and months is leading toward a strong peak for athletes that have remained true to the program. Now, two weeks out, we will focus on refining the skills required to succeed in the 2016 CrossFit Open. We will also continue our strength series with a taper on back squats. Our coaches will, throughout the week, challenge you with fire-breathing metcons. Above all else, the coaching staff will be reinforcing the importance of rep QUALITY this week (and beyond.) The amount of weight you lift is exponentially less important than the form you use when tackling the different movements you’ll see. Stay true to yourself and the results will be there. Let’s do this.

Quote of the week: “Quality is never an accident. It is always the result of intelligent effort.”

MONDAY

RP - Light

2016 CrossFit Open Skill Work

4 Rounds (Not for Time)

LEVEL A

10 Deadlifts (185/125)
10 Box Jumps (30/24)
Rest :90 seconds

LEVEL B

8 Deadlifts (135/95)
8 Box Jumps (24/20)
Rest :90 seconds

LITE

8 Deadlifts – choose weight with coach
8 Alternating Box Step Ups
Rest :90 seconds

Conditioning

10 min AMRAP

10 Wall balls
10 Burpees

Rest 2 mins

3 min AMRAP

Double Unders / Single Unders

Tuesday

RP – Light

2016 CrossFit Open Skill Work

LEVEL A

0:00-1:00: Max Unbroken C2B Pullups
1:00-2:00: Rest
2:00-3:00: Max Unbroken T2B
3:00-4:00: Rest
4:00-6:00: Max Unbroken Ring Muscle Ups

LEVEL B

0:00-1:00: Max Unbroken Pullups
1:00-2:00: Rest
2:00-3:00: Max Unbroken T2B or knees to elbow
3:00-4:00: Rest
4:00-6:00: Max Unbroken Ring Dips/band assisted Ring dips/box dips

LITE

0:00-1:00: 15 ring rows
1:00-2:00: Rest
2:00-3:00: 15 sit-ups
3:00-4:00: Rest
4:00-6:00: Max Box Dips

**Rest 5 minutes**

Conditioning

LEVEL A

21-15-9

C2B Pullups
Ring Dips
KB Swings (53/35)

LEVEL B

21-15-9

Pullups
Pushups
KB Swings (35/26)

LITE

21-15-9

Ring Rows
Pushups
Russian KB Swings

WEDNESDAY

RP – Light

Strength

Back squat

5-5-5-5-5 @ 60% 1RM

2016 Open Barbell Cycling Practice

4 Rounds

8 Touch-and-Go Power Cleans
Rest :90 after each round

Level A: 155/105
Level B: 135/95
Level C: 115/75
Lite: Choose weight with coach guidance – work on cleaning from the above-the-knee “hang” position

Rest 5 mins

Conditioning

“Grace with an asterisk”

30 Clean and Jerks for time**

Level A: 135/95
Level B: 96/65
Level C / Lite: 65/45 from the hang

**Every time the barbell drops, perform X amount of burpees where X is the number of clean and jerks you have left. (Example: Kyle drops the bar after 15 unbroken clean and jerks. He then does 15 burpees. He then completes 5 additional, unbroken clean and jerks to arrive at a total of 20. He then completes 10 burpees. This format continues until 30 clean and jerks have been completed.

Thursday

RP – Light

2016 CrossFit Open Skill Work

Pistols (single leg squats)

Level A – Rx pistols (full depth with no scaling) 10 alt reps every :90 for 6 minutes.
Level B – Rx pistols (full depth with no scaling) 6 alt reps every :90 for 6 minutes
Level C – Scaled pistols as needed – 6 alt reps every :90 for 6 minutes

Rest 3 minutes as a class once the final athlete is done then:

2016 CrossFit Open Mental Fortitude Preparation

Partner Up. Predict how many unbroken double-unders or single unders you can complete within your level’s suggested range noted below. Be aggressive yet realistic. The goal is to gauge how many double unders you can comfortably do under pressure when they appear in the 2016 CrossFit Open.

Level A: 60-80 suggested reps
Level B: 40-60 suggested reps
Level C: 20-40 suggested reps

Partner A: Start jumping
Partner B: Count reps

Then switch. HOWEVER, if partner A fails to come within 3 reps of the predicted score, partner B will perform 10 burpees as a penalty. A single “false start” will be allowed. A false start is a fail within the first 8 reps.

(Example: Prior to his set, Murph predicts he will complete 70 unbroken double unders. He trips at rep 65. Pam will then complete 10 burpees as a penalty. Pam then predicts she will complete 80 unbroken double unders. She does not trip. No penalty burpees for Murph)

Complete three total rounds with separate predictions each round. Penalty burpees are done as soon as an athlete trips or stops jumping.

Rest 5 minutes as a class and then

Conditioning

Remain with your partner.

10 min AMRAP alternating movements (i.e. – Alex does thrusters, Missy does burpees, Alex does lunges, Missy does thrusters, etc.)

Level A

10 Thrusters, 95/65
10 Burpees
10 Alt. Split Lunge Bodyweight Jumps (5/side, alternate every rep switching legs in the air)

Level B

10 Thrusters, 65/45
10 Burpees
10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)

LITE

10 push press
10 modified burpees
10 alt lunges

Friday

Rest Day Mobility and Recovery

Suggested Mobility:

10 mins IT Band / Calf Rollout
10 mins of “squat therapy” to a box (see a coach for details)
10 mins of legs up the wall / frog legs into the wall

Saturday

Teams of 3

30 min running clock:

0:00-3:00 – max rep power snatches, 75/55 (1 athlete working at a time)
3:00 – 4:00 – rest
4:00 – 7:00 – max rep pullups / jumping pullups (1 athlete working at a time)
7:00 – 8:00 – rest
8:00 – 10:00 – max rep double unders / single unders (all 3 athletes working at the same time)
10:00 – 11:00 - rest
11:00-14:00 – max rep front squats from the ground, 135/95 (1 athlete working at a time)
14:00-15:00 – rest
15:00-18:00 – max reps bar over burpees (1 athlete working at a time)
18:00-19:00 – rest
19:00-22:00 – max rep KB swings, 2pd / 1.5 pd (1 athlete working at a time)
22:00-23:00 – entire team holds a plank
23:00-24:00 – rest
24:00-27:00 – max repetitions of burpee bar muscle ups / burpee pullups /burpee  jumping pullups (1 at a time)
27:00-28:00 – rest
28:00-30:00 – max rep air squats (all 3 athletes working at the same time)

There is no score for this workout. Come in, do the work and have some fun. Cheer your butt off when your teammates and fellow athletes are working.  

Sunday

CrossFit Open Workout 15.3

Rx

Complete as many rounds and reps as possible in 14 minutes of:

Level A

7 muscle-ups
50 wall-ball shots
100 double-unders

Level B

7 jumping muscle ups or muscle up transitions
50 wall-ball shots
100 double-unders or single unders

Level C

40 wall-ball shots
100 single-unders

Lite

Complete as many rounds and reps as possible in 10 minutes of:

20 wall balls
50 single unders
1 min rest after each round

 

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