Congratulations to everyone who competed this weekend. Several podium spots for our gyms! All of the hard work is paying off. Way to go! Let’s keep the momentum going as we dive into another challenging week of training in preparation for the Open…and to just be awesome humans!

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Registration for the 2017 CrossFit Games Open is now live! We will be doing each workout at our gyms when the Open kicks off. Be sure to register online so you can track your progress year to year!

Quote of the Week: “Never underestimate the importance of having fun.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strengthmesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5

Where you are right now: 2017 Open Prep

Where you are going: 2017 Open Season

Monday

RP Nutrition Template = Light

Strength

Clean and Jerk

Spend 20 minutes working to a heavy rep for the day

Conditioning

5 Rounds for Time

9 Clean and Jerks (135/95)

15 T2B

21 Calorie Row

Rest 2:00 after each round

Tuesday

RP Nutrition Template = Light

Strength

Back Squat

6-6- 6-6- 6

Conditioning

18 min AMRAP

80 Wallballs (20/14)

60 Calorie Row

40 Alternating KB Snatch (1.5/1pd)

20 OHS (115/75)

10 Ring MU

Wednesday

RP Nutrition Template = Light

Strength

6 sets of max rep strict HSPU RIGHT INTO kipping handstand pushups with :90 rest between sets

**Do not come off the wall when you are spent on strict. THAT is when you start kipping.

Conditioning

Ascending Ladder for 10 Minutes:

3 Thrusters (95/65)

3 Over-the- Bar Burpees

6/6, 9/9, 12/12…etc.

Score is total reps

Thursday

Strength

3 sets of:

Max rep strict ring dips right into max rep kipping pullups with :90 between rounds

Rest 2 mins then

3 sets of:

Max kipping dips right into max rep pullups with :90 between rounds

Conditioning

“Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Ab Mat Sit Ups

Rest 5 mins as a class (wait until last athlete is done)

then

EMOTM for 10 mins

5 Pull Ups

10 Push Ups

15 Squats

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Conditioning

3 min AMRAP

21 Deadlifts (155/105)

21 Over-the- Rower Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP

18 Deadlifts (185/135)

18 Over-the- Rower Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP

15 Deadlifts (225/155)

15 Over-the- Rower Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP

12 Deadlifts (275/185)

12 Over-the- Rower Burpees

Max Cal Row in time remaining

Score is total calories rowed

Sunday

RP Nutrition Template = Light

Strength

Snatch

Spend 20 minutes establish a heavy rep for the day

Conditioning

CrossFit Open Workout 14.1

10 minute AMRAP

30 double unders

15 Power Snatches (75/55)

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