Welcome to week 4 of the 2016 CrossFit Games Open! Congratulations to everyone who completed 16.3 and to our athletes who got their first-ever bar muscle ups! The coaching staff has been having a blast seeing everyone’s progress throughout the Open so far. Let’s keep the energy high and finish strong as we near the finish line of the 2016 CrossFit Open!

If you’ve yet to sign up for “Flex in the City” on April 17th and would still like to be on a team, please contact a coach as soon as possible. Spots for Flex events typically go pretty quickly and they are a great time! If you are on the fence, come join the fun.

Quote of the Week: “Be quick, but don’t hurry.” – John Wooden

“When you hurry you're more apt to make mistakes. But you have to be quick. If you're not quick you can't get things done. Those that hurry, in so doing, will get off balance. And balance is perhaps the second most important word we have. It has to be physical, mental and moral balance in everything. So when I say be quick but don't hurry that means you've got stay under control and you've got to execute quickly…”

Monday

RP Nutrition Template = Light

1-2-3-4-5-4-3-2-1

Deadlift
Handstand Pushup
Power Clean

*For Time*

Level A: 110% of bodyweight – 1” deficit HSPUs
Level B: 90% of bodyweight – HSPUs
Level C: 70% of bodyweight – deficit regular pushups
Lite: 50% of bodyweight – regular pushups

Deadlift weight and power clean weight are the same. Round UP to the nearest 5-pound interval if you are between natural plate selections. i.e. – a 175 pound male doing level A would round to 195 versus doing 192.5

Tuesday 

RP Nutrition Template = Light

2016 CrossFit Open Conditioning 

3 Rounds for Time

5 Ring Muscle Ups
10 Thrusters (100/65)
25 Box Jumps (24/20)

Level A: As written
Level B: Russian Dips, 85/55
Level C: 3 pullups / 3 ring dips, 65/45
Lite: 3 rings rows / 3 box dips, select weight with a coach

Wednesday 

RP Nutrition Template = Light

2016 CrossFit Open Strength 

20 mins establishing a 3-rep “Bear Complex” for the day

“Bear Complex” = Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead from Back Position.

2016 CrossFit Open Conditioning

21-15-9

*For Time*
Calorie Row
Burpees over the rower
Tuck Crunches

Thursday

RP Nutrition Template = Light

(CrossFit Games Open Workout 4 Announcement at 8pm Tonight! Come to the gym to watch the announcement)

3/17 - Happy St. Patrick’s Day!

Partner Up for a 3 round, 17 minute workout of: “Fight Gone Bad”

3 rounds for total reps – 17 minutes of total work - 1 minute at each station

1 minute of: Wall-balls
1 minute of:  Sumo deadlift high-pull, 75/55
1 minute of: Box Jump, 20" box for everyone
1 minute of:  Push-press, 75/55
1 minute of: Row
1 minute of: Rest

Switch with your partner at the 30-second mark. Rest together. Make your transitions swift. Be quick, but don’t hurry. 

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 4 workout. Set the standard for our gyms!

Saturday

RP Nutrition Template = Light

*****BRCF***** 2016 CrossFit Open Week 4 workout. Crush the standard for our gyms!

*****UNBTN***** 

Open Gym 8am – 12pm

Sunday 

RP Nutrition Template = Light

Active Recovery WOD

EMOTM for 16 minutes

4 rounds of:

Minute 1 - :40 supine ring rows / :20 rest
Minute 2 - :40 Handstand wall holds / :20 rest
Minute 3 - :40 double unders / :20 rest
Minute 4 - :40  plank hold / :20 rest

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