Another week of the CrossFit Open, another outstanding performance from our athletes, this time on 16.2, a lung burner that tested our strength, will, and overall capacity. Hats off to the BRCF and UNBTN ladies in this workout. You set the standard and gave both gyms a lot to cheer about! Well done. 

We’re now a month in to the 2016 summer body challenge. Keep up the good work. You are one third of the way there! 

We want you to pay close attention to the sentiment reflected in the quote of the week: “What great thing would you attempt if you knew you could not fail?” Think about that. How often are you limited by your own mind in workouts? By the fear of failure? Or the fear of the unknown? As we train this week and complete what will be another challenge in 16.3, pay attention to where your mind goes before, during and after your workouts. Where are you unnecessarily holding yourself back? If you knew you could not fail, how would you change your approach? 

We have some favorable weather coming this week with spring and daylight savings right around the corner. We’ll be heading outside for several workouts this week to stretch out the legs while getting some much needed Vitamin D. Manage your fatigue and soreness accordingly as we approach 16.3 on Friday and Saturday. 

Quote of the Week: “What great thing would you attempt if you knew you could not fail?”

Monday

RP Nutrition Template = Light

2016 CrossFit Open Strength 

Spend 15 minutes establishing a 3RM thruster

2016 CrossFit Open Conditioning

3 rounds for total reps of:

:40 of max rep thrusters
:20 rest
:40 of max rep box jumps
:20 rest
:40 of max rep power snatches
:20 rest
:40 of max ab mat situps
:20 rest

Score is total reps over the 4 rounds. 

Level A: 115/75, 24/20
Level B: 95/65, 24/20
Level C: 65/45, 20
Lite: Empty bar, box step ups

Tuesday 

RP Nutrition Template = Light

2016 CrossFit Open Conditioning 

For Time

Level A: 1,500m row + 150 double unders + 1.5 mile run
Level B: 1,000m row +100 double unders + 1 mile run
Level C: 1,000m row + 100 single unders + 800m run
Lite: 500m row + 50 single unders + 400m run

Wednesday 

RP Nutrition Template = Light

2016 CrossFit Open Strength + Conditioning

5 Rounds for Time
Level A: 8 back squats from the rack at 1.5 bodyweight + 400m run
Level B: 8 back squats from the rack at bodyweight + 400m run
Level C: 8 back squats at 75% of bodyweight + 200m run
Lite: 10 goblet squats + 100m run

Thursday

RP Nutrition Template = Light

(CrossFit Games Open Workout 3 Announcement at 8pm Tonight! Come to the gym to watch the announcement)

Partner Up for 15.3!

14 min AMRAP:

7 Muscle ups
30 Wall Balls
100 Double Unders

Alternate with your partner as needed. 

Level A: As written
Level B: 1 for 1 Russian dips for muscle up substitution
Level C: 2 pullups of choice + 2 dips of choice for every MU + single unders
Lite: 3 ring rows + 3 box dips + for every MU + single unders

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 3 workout. Set the standard for our gyms!

Saturday

RP Nutrition Template = Light

*****BRCF***** 2016 CrossFit Open Week 3 workout. Crush the standard for our gyms!

*****UNBTN***** 

Open Gym 8am – 12pm

Sunday 

RP Nutrition Template = Light

Partner Up!

For Time  

10-9-8-7-6-5-4-3-2-1

Synchronized single-arm Kettlebell Thrusters (switch arms each round.) 
Burpee Bar Muscle Ups

Nikki and Lex use their right arms for the round of 10 reps, they then use their left arms for the round of 9 reps and so on. They must meet at the top of the thruster, locked out for each rep. Split the burpee bar muscle ups as needed.

Level A: 1.5pd/1pd, burpee bar muscle ups
Level B: 1pd/.5pd, burpee chest to bar pullups
Level C: .5pd, burpee jumping pullups
Level D: med ball thrusters, burpees

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