Congratulations on everyone who completed at Flex at the Beach this weekend. BRCF and UNBTN were well represented, with a number of PRs going up during the complex WOD! Way to go. We hope you’ve cleaned out the sand from your shoes and are ready to rock again. This week, we give a nod to one of our most beloved CrossFit girls, “Cindy.” If you like pulling, pushing and squatting, you’ll enjoy this week.

Quote of the Week: “It's kind of fun to do the impossible.” 

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;” An entire 3-month 5/3/1 cycle; testing week

Where you are right now: Strength cycle build week. “Cindy” theme week.

Where you are going: Continue percentage-based strength cycle. Beginning of 2017 Open prep.

RP Nutrition Template = Light

Monday

Strength

Back Squat 5x5 at 75% of 1RM with 2-3 minutes rest between sets

Conditioning

10 min AMRAP

5 C2B Pullups

10 HRPUs

15 Box Jump Overs (24/20)

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

5 calorie row

10 meter handstand walk (or 10 shoulder taps on the wall or 10 second handstand hold on the wall)

15 empty-bar thrusters

Wednesday

RP Nutrition Template = Light

Strength

Front Squat 5x5 at 75% of 1RM with 2-3 mins rest between sets

Conditioning

400m run

Then 3 rounds of

5 complex of (pullup + C2B + bar muscle up)

10 burpees

15 squat cleans (115/75)

400m run

**For Time**

Thursday

RP Nutrition Template = Light

Strength

Deadlift

5x5 at 80% of 1RM with 2-3 min rest between sets

Conditioning

10 min AMRAP

5 Deadlifts (275/185)

10 Pushups on a wallball

15 Wall Balls

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Barbell Complex

Spend 20 minutes establishing an unbroken complex of

Snatch + OHS + Snatch Grip Deadlift + Hang Snatch

Conditioning

Partner Up

(Alternate movements)

8 min AMRAP

5 strict pullups

10 push press (95/65)

16 pistols (1 for 1)

Rest 1 minute

8 min AMRAP

5 T2B

10 HSPU

16 alt jumping bodyweight lunges (1 for 1)

Score is total reps completed during the 2 AMRAPs

Sunday

RP Nutrition Template = Light

Conditioning

“Cindy”

20 min AMRAP

5 pullups

10 pushups

15 airsquats

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