We hope you are well rested following “Murph” and our strength deload week. This week, we ratchet the strength back up with some percentage-based, higher-volume work. Our focuses will be the squat, the deadlift and presses. Prioritize them in that order if you have to miss a day. Use open gym to make up a strength session if you’ve missed one.

You have three weeks of intense strength training before our next focused deload. Make every rep and every set count. Every single day we come to the gym is an opportunity. Not a chore. Not a “have to.” We don’t HAVE to train. We GET to train. Embrace it. Let’s take advantage of every opportunity we have to become better athletes and have some fun in the process.  

Quote of the Week: “How we do anything is how we do everything.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle; strength mesocycle; “Murph;”

Where you are right now: Week 1 of our third strength cycle post-open.

Where you are going: 3 weeks 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 65% of your “working number”
5 reps at 75% of your “working number”
Max reps* at 85% of your “working number”

*This number should be a minimum of 5. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

Conditioning

4 min AMRAP
200m run
10 medicine-ball ab mat situps (ball touches behind your head and on the ground ahead of your toes. You pick the weight. Make it an ab exercise, not shoulders.)

Rest 1 min

4 min AMRAP
200m run
20 flutter kicks (2 kicks counts as “one” rep.)

Rest 1 min

4 min AMRAP
200m run
:30 plank hold

Rest 1 min

Max effort plank hold.

Two scores in this workout.

1 – Rounds plus reps completed. Both the run and :30 plank hold each count as “one” rep when scoring. No partial rounds awarded. You finished the run/hold or you didn’t.
2 – Time holding a plank at the end.

Tuesday

Conditioning

21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU

15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU

9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU

Rx = 115/75

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 65% of your “working number”
5 reps at 75% of your “working number”
Max reps* at 85% of your “working number”

*This number should be a minimum of 5. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

“Sprint” Conditioning

3 rounds for time.
Rest :60 between rounds

18 Wall Balls, 20/14
15 Box Jump Overs, 24/20
12 Burpees

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 80 pounds.)

5 reps at 65% of your “working number”
5 reps at 75% of your “working number”
Max reps* at 85% of your “working number”

*This number should be a minimum of 5. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

Conditioning

18-15-12 of:

Calorie Row
Power Snatch

Directly into…

18-15-12 of:

TTB
OHS

Rx = 95/65
 

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Conditioning

800m run, then

3 rounds of:

10 ring pushups
20 KB Swings
30 Double Unders

then, 800m run

Sunday

RP Nutrition Template = Light

Conditioning

30 Ring or Bar Muscle Ups for Time

(Strict 20 min time cap)

If you fail on consecutive, single reps, reduce the total number of muscle ups you are aiming to complete by 5.

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