The 2016 CrossFit Open is in the books! Congratulations on all of your hard work over the past five weeks. As a coaching staff, we have been blown away by the energy, focus and sense of community that we’ve seen during this Open season. Thank you for making our jobs so fun.

Now that the Open is over, we will be building up our strength work again and continuing to kick butt with our fire-breathing conditioning workouts.

Our strength cycle begins with a 5-week mesocycle of the tried and true muscle-building movements: bench, row, squat, press and deadlift. WODs will feature accessory movements complimenting the primary strength lift each day. Sets and rep numbers will increase on the compound movements each week. Pay close attention to the rep range requirements for the movements.

Let’s go after it!

Quote of the Week: “Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill.”

Monday

RP Nutrition Template = Light

Week 1, Day 1 – Strength Mesocycle

Bench Press

4 working sets of 8-12 reps

2 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail.

Conditioning

10-1 – Strict Ring Dips
1-10 – Box Jumps

Rx: 30/24
Scaled: 24/20

Tuesday

RP Nutrition Template = Light

Week 1, Day 2 – Strength Mesocycle

Bent over barbell row

4 working sets of 8-12 reps

2 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. If you are getting more than 12 reps, you are going too light. Less than 8 reps? Too heavy.

Conditioning

21-15-9-6-3

Hang Cleans
Strict Pullups

Level A: 185/125
Level B: 135/95
Level C: 95/65

Wednesday

RP Nutrition Template = Light

Week 1, Day 3 – Strength Mesocycle

Back Squat

4 working sets of 8-12 reps

2 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. If you are getting more than 12 reps, you are going too light. Less than 8 reps. Too heavy.

Conditioning

5 rounds for time
10 alternating front rack lunges, from the floor
10 burpees over the bar

Level A: 135/95
Level B: 95/65
Level C: 65/45


Thursday

RP Nutrition Template = Light

Week 1, Day 4 – Strength Mesocycle

Strict Press

4 working sets of 8-12 reps

2 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. If you are getting more than 12 reps, you are going too light. Less than 8 reps? Too heavy.

Conditioning

10 min AMRAP

10 Strict HSPU
50 Double Unders

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Week 1, Day 5 – Strength Mesocycle

Deadlift – NO TOUCH AND GO – Reset after every rep

4 working sets of 8-12 reps

2 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. If you are getting more than 12 reps, you are going too light. Less than 8 reps? Too heavy.

Conditioning

50 calorie row
40 TTB
30 OHS
20 thrusters
10 bar muscle ups

Level A: 115/75
Level B: 95/65
Level C: 75/45

Sunday

Flex in the City Prep

Partner Up

15 Minutes to establish a heavy complex of

1 snatch anyhow from the ground

1 overhead squat

1 hang snatch

Conditioning

Rx

8 minutes

Partner A: 15 thrusters
Partner B: 15 pull-ups

Switch whenever needed

Weights are 95/65

Scaled

Partner A: 5 thrusters
Partner B: 5 pull-ups

Switch whenever needed

Weights are 65/45

 

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