The 2016 CrossFit Games finished up this weekend in exciting fashion. To keep the excitement going, we are going to give you a flavor of what it’s like to compete at the highest level of CrossFit.  Each workout this week will be an interpretation of a workout done during the 2016 regional competitions, or in one of the divisions of the CrossFit Games. Scale accordingly and have fun! It should be an interesting ride!

(NOTE: Unbeaten CrossFit is hosting a powerlifting meet on Saturday, July 30. The gym will be closed.  Come down to the gym to cheer your fellow athletes on. There will be a programmed WOD to be done on Friday at Unbeaten this week. BRCF’s schedule remains as is.)

Quote of the Week: “When you are in any contest, you should work as if there were—to the very last minute—a chance to lose it.” – Dwight D. Eisenhower

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 1-4 of 5/3/1 strength cycle.

Where you are right now: Deload week in month two of our third strength cycle post-open. And

“CrossFit Games” remix week!

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

Following this month, we will be testing some lifts.

Monday

RP Nutrition Template = Light

Strength (Note the weight addition to your working number)

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.” Now add 5 pounds. 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 185 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”

Conditioning

2016 CrossFit Regionals – Events 3 & 4

Event 3

104 wall-ball shots 

52 pull-ups

M 20-lb. ball to 10-ft. target

F 14-lb. ball to 10-ft. target

Time cap: 6:00

Rest 1 min

Event 4 begins at 7:00

4 rounds for time:

28 one-legged squats, alternating

15 power cleans

M 115 lb. F 80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)

Tuesday

RP Nutrition Template = Light

Conditioning

CrossFit Games 2016 Team Event 1 Remix

Teams of 4

1 mile run as a team of 4

200 pullups (4 people)

400 pushups (4 people)

600 air squats (4 people)

1 mile run as a team of 4

Wednesday

RP Nutrition Template = Light

Deadlift (Note the weight addition to your working number)

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.” Now add 10 pounds. Remember this

number. You will use it all month.

Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley deadlifts 200 pounds. His “working number” is 190 pounds.)

5 reps at 40% of your “working number”

5 reps at 50% of your “working number”

5 reps at 95% of your “working number”

CrossFit Games 2016 – Teens / Masters Event 5 then Event 4

Event 5 

1-rep- max squat clean in 25 minutes

Event 4

For time:

22 toes-to- bars

22 clean and jerks (95 / 65 lb.)

200 m sprint

Thursday

RP Nutrition Template = Light

Strict Press (Note the weight addition to your working number)

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.” Now add 5 pounds. Remember this

number. You will use it all month.

Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley presses 200 pounds. His “working number” is 185 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”

Conditioning

CrossFit Regionals Event 2

10 rounds for time:

4 strict muscle-ups

7 strict handstand push-ups

12 kettlebell snatches

M 70 lb. F 53 lb.

Time cap: 20 minutes

Friday

Open Gym at BRCF

Friday

Unbeaten Conditioning

CrossFit Games 2016 Team Event 3 Remix

Partner Up

For time:

21-15- 9 reps for time of:

Partner Deadlifts (315/225)

Synchronized burpees

100-ft. handstand walk (each person, each round)

Saturday

Unbeaten CrossFit is closed today.

RP Nutrition Template = Light

BRCF Conditioning

Partner Up

For time:

21-15- 9 reps for time of:

Partner Deadlifts (315/225)

Synchronized burpees

100-ft. handstand walk (each person, each round)

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Games – Teams / Masters Event 6 (modified)

3 rounds for time of:

12 thrusters (115 / 80 lb.)

6 bar muscle-ups

8 Squat Cleans (115/ 80 lb.)

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