Nice work in the peak week of our strength cycle, team! We deload on our strength-specific work this week but promise to come at you hard during some fun metcons! Also, getcha muscle ups ready!

Quote of the Week: “Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” Weeks 1-3 of 5/3/1 strength cycle

Where you are right now: Deload week of third strength cycle post-open.

Where you are going: Another 5/3/1 cycle of strength with a focus on high rep Oly work and Open-style metcons.

Monday

RP Nutrition Template = Light

Strength

Back Squat

Step 1: Remember (or estimate with the help of a coach) your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number. You will use it all month.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley squats 200 pounds. His “working number” is 180 pounds.)

5 reps at 40% of your “working number”
5 reps at 50% of your “working number”
5 reps at 60% of your “working number”

*No pushing past 5 reps this week. You are deloading. It should be very easy.

Conditioning

5 Rounds for Time

21 Wall Balls (20#/14#) (10’/9’)
15 Burpees
9 Toes to Bar / Knees to Elbows

Score is total time. Knees to elbows, assuming full, knees-literally-touching-elbows reps, will count as Rx today.

Tuesday

Gymnastics Conditioning

Pick a path and stick to it. Over the course of 12 minutes (this is a time domain to work within, not a race against the clock…so rest as needed) complete:

Path A: 10 rounds of 3 unbroken bar muscle ups
Path B: 8 rounds of 2 unbroken bar muscle ups
Path C: 10 rounds of 1 bar muscle up
Path D: 10 rounds of 2 jumping bar muscle ups

Score is total number of reps completed. Note which “type” of rep you did in the WODify comments. Share bars as needed among athletes. If you choose an “unbroken” path and break the set, it does not count.

Conditioning

4 Rounds for Time

400m Run
40 Abmat situps
40' Overhead Walking Lunge with a Plate (45/25)

Wednesday

RP Nutrition Template = Light

Deadlift

Step 1: Remember or estimate with the help of a coach your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley deadlifts 200 pounds. His “working number” is 180 pounds.)

5 reps at 40% of your “working number”
5 reps at 50% of your “working number”
5 reps at 60% of your “working number”

*No pushing past 5 reps this week. You are deloading. It should be very easy.

Conditioning

10 min AMRAP

10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters

Rest 3 minutes, then

“Death by Kipping HSPU (or 3-for-1 HRPUs)”

HSPUs or HRPUs do NOT need to be unbroken. Just complete the required number during the allotted minute. You are either doing Rx kipping HSPUs today or HRPUs. No pike pushups, pushups off the box or extra mats. If you are doing HRPUs, you are doing 3-to-1 for each rep. So, complete 3 HRPUs in minute 1, 6 in minute 2, 9 in minute 3, 12 in minute 4, etc., until you cannot hold the required number of reps.

Two scores in this workout:

1 – AMRAP Total Reps
2 – Rounds plus reps in the “Death By” scenario

Thursday

RP Nutrition Template = Light

Strict Press

Step 1: Remember or estimate with the help of a coach your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley strict presses 100 pounds. His “working number” is 90 pounds.)

5 reps at 40% of your “working number”
5 reps at 50% of your “working number”
5 reps at 60% of your “working number”

*No pushing past 5 reps this week. You are deloading. It should be very easy.

Barbell Complex

Every :90 for 8 Rounds: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk

**Work to a moderate weight for the day. Do not fail. Make these look BEAUTIFUL.**

Conditioning

Time Trial - 1 mile run

Friday

Open Gym

Saturday

Partner Up

100 Double Unders / 200 Single Unders (each)
2,000m row (as a team)

*For every trip or break during the jump rope (not including the handoff following the first 100) add 200 meters to the 2,000m team row
 

Right into:

50 Double unders / 100 Single Unders (each)
1,000m Row (as a team)

*For every trip or break during the jump rope (not including the handoff following the first 50) add 100 meters to the 1,000m team row

Score is total time.

Sunday

RP Nutrition Template = Light

Conditioning

Partner “Daniel”

50 pull-ups (combined)
400 meter run (together)
21 Thrusters with 95/65 pounds (combined)
800 meter run (together)
21 Thrusters with 95/65 pounds (combined)
400 meter run (together)
50 pull-ups (combined)

30 min cap. Scale run distances as needed.

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