Are you nice and fresh coming off our deload? You’d better be! We’ve got an exciting week of

programming ahead.

On Monday, we tackle a CrossFit classic that will test the limits of your endurance and desire in a 17-minute window – Fight (“Fourth”) Gone Bad!

This week, we enter the second month of our latest strength cycle. Pay close attention to the numbers (we are adding 5 pounds of squat and press and 10 pounds on DL to your “working” number). Work with a coach to ensure you are getting the most out of your strength work and using the right numbers with perfect form.

Quote of the Week: “America was not built on fear. America was built on courage, on imagination and an unbeatable determination to do the job at hand.” – Harry Truman

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: Month two of our 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

Happy Fourth of July!

Conditioning

“Fourth Gone Bad” (with a bonus…if you want it)

Three rounds for total reps of:

Wall-ball (20/14)

Sumo deadlift high-pull (75/55)

Box Jump, 20" box for all

Push-press (75/55)

Calories on the Row

In this workout you move from each of five stations after a minute. The clock does not reset or stop

between exercises. This is a five-minute round from which a one-minute break is allowed before

repeating. On call of "rotate", the athletes must move to next station immediately for best score. One

point is given for each rep, except on the rower where each calorie is one point.

**If your score after three rounds is 350 or greater, move on to a final, “Fourth of July” round.**

Tuesday

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 65% of your “working number”

5 reps at 75% of your “working number”

Max reps at 85% of your “working number”

Conditioning

21-15- 9-6- 3

Hang Cleans

Handstand Pushups

*For Time*

Rx: 135/95

(Scale number of reps before the movement, if you can perform it. We’d rather see you do 7 perfect

HSPUs in the round of 21 than 21 pike pushups or HSPUs with an extra mat. Be honest with yourself,

work hard in earnest and the movement will come.)

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 65% of your “working number”

5 reps at 75% of your “working number”

Max reps at 85% of your “working number”

Barbell Complex

Every :90 for 8 rounds

Squat Snatch + Hang Squat Snatch + Hi Hang Squat Snatch

No fails today. Find a weight where you can complete all 24 reps.

Gymasticon

“Death by Burpee + Toes to Bar”

In minute 1, complete 1 burpee AND 1 toes to bar. In minute two, complete 2 burpees and 2 toes to bar,

etc. until you cannot complete the required number of reps in the given minute.

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 65% of your “working number”

5 reps at 75% of your “working number”

Max reps at 85% of your “working number”

Conditioning

5 Rounds for Time

10 Front Squats from the Floor (155/105)

10 Strict Chest to Bar Pullups

(Scale the number of reps before you scale the movement. We’d rather see you do 5 strict C2B versus 10

kipping, for example.)

Friday

Open Gym

Saturday

Partner Up

Five rounds for time of:

Run 400 meters

30 Kettlebell swings (2pd / 1.5pd)

30 Pull-ups

Runs are completed together, KB Swings and Pullups must be completed as:

Partner A: 15 KB Swings right into 15 pullups

Partner B: 15 KB Swings right into 15 pullups

Sunday

RP Nutrition Template = Light

Conditioning

"American Dream"

20 min AMRAP

1,2,3,4, etc.

Clean 205/145

Muscle up

Score is total reps in 20 minutes.

Scale MUs as either jumping muscle ups or 2 pullups / ring rows + 2 dips / pushups.

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