Congratulations on completing week one of the 2016 CrossFit Games Open! We were beyond thrilled with the palpable atmosphere in both gyms this weekend. Coaching is easy when the athletes bring enough energy to blow the roof off. Thank you for that. Now, for fun, let’s do some lunges! Just kidding…we think. Also, welcome to another week of the 2016 summer body challenge! We are seeing some impressive results from our athletes, even in these early weeks. Way to go! (The amount of protein shakers left at the gym weekly has about tripled, too, so we know you are taking that intra workout shake seriously.)

We will follow a similar approach to programming this week, where we continue to drill some expected 2016 CrossFit open movements and hit some EMOTM Strength and Oly work to spice it up a little bit.

Quote of the Week: “A creative man is motivated by the desire to achieve, not by the desire to beat others.”

Monday

RP Nutrition Template = Light

2016 CrossFit Open Conditioning

EMOTM for 21 total minutes

Minute 1: 15 Wall Balls

Minute 2: 12 Calorie Row

Minute 3: 5 Power Cleans at 135/95 + 30 Double Unders

(Scale reps as needed. You should have “some” rest each round.)

Tuesday

RP Nutrition Template = Light

2016 CrossFit Open Conditioning + Skill Work

12 min AMRAP
 

10 alternating KB snatches (53/35)

50 Double Unders / Single Unders

10 alternating KB snatches (53/35)

 

Rest 5 mins

 

Level A: 50 strict pullups for time
Level B: 30 strict pullups for time
Level C: 30 strict pullups for time with a band

Lite: 5 sets of 10 ring rows with :30 rest between sets.

 

 

 

 

Wednesday

 

RP Nutrition Template = Light

2016 CrossFit Open Strength

Every 90 seconds for 5 rounds – 5 Back Squat at 60% of your 1RM

2016 CrossFit Open Conditioning Work

10 min AMRAP

8 TTB
10 Hand Release Pushups
12 Box Jumps (24/20)

At the 10-minute mark

6 minutes to find a heavy snatch single for the day

Thursday

RP Nutrition Template = Light

(CrossFit Games Open Workout 2 Announcement at 8pm Tonight! Come to the gym to watch the announcement)

Partner Up for this 16 min AMRAP!

10 pistols (2 legs equals 1 rep)
16 HSPU
10 Burpee box jump overs (24/20)

(Split the work as needed.)

Friday

RP Nutrition Template = Non-weight training day for BRCF or light if doing the Open WOD

BRCF, treat this as an active recovery day. Game plan for the released Open WOD. Avoid heavy strength sessions today.

*****UNBTN – FRIDAY NIGHT LIGHTS – 6pm*****

2016 CrossFit Open Week 2 workout. Set the standard for our gyms!

Saturday

RP Nutrition Template = Light

*****BRCF***** 2016 CrossFit Open Week 2 workout. Crush the standard for our gyms!

*****UNBTN*****

Open Gym 8am – 12pm

 

Sunday

RP Nutrition Template = Light

Partner “Follow-the-leader” Gymnasticon

15 min AMRAP

5 pullups
10 pushups
15 air-squats

(Alternate movements for the entirely of the workout. Protect your hands. With warmer weather on the way, rips are much more common.)

Then, as a team, accumulate:

Level A: 200ft handstand walk
Level B: 4 mins in a handstand hold on the wall (1 partner at a time)
Level C: 12 kick ups / kick up attempts to the wall
Lite: Attempt some wall walks with a coach’s supervision

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