Nice job through another challenging week of training and nice job working through our muscle up and pistol training! This week, we continue our fourth and final strength and gymnastics cycles before the 2018 CrossFit Open!
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Quote of the Week: “Fear is only as deep as the mind.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycles
Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep ; gymnastics focused cycle
Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work
 

Monday
RP Nutrition Template = Light

Strength
Strict Press
5 x 1 @ 90% 1RM

Conditioning
Every 4 minutes for 5 Rounds:
400 Meter Run, then
1 Round of
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Tuesday
RP Nutrition Template = Light
Conditioning

4 Rounds for Time

400m row
15 Plate Ground to Overhead (35/25)
15 Box Jump Overs (24/20)
15 HSPUs
 

Wednesday
RP Nutrition Template = Light

Strength
Back Squat
5 x 1 @ 90% of 1RM

Gymnastics Conditioning
Option A
8 Rounds (not for time, but transition immediately to dips following the row)
1:00 Light Row
6 Russian Dips
Option B
Alternating “On the Minute” x 10 (5 Rounds)
Even Minutes – 5 Slow Pullup Negatives from rings
Odd Minutes – 5 Slow Dip Negatives from rings
Skill Work (not for time)
OPTION A: 30 alternating pistols (Find the PERFECT scale with your coach)
OPTION B: 40 alternating pistols with a KB (Find the PERFECT scale with your coach)
OPTION C: 50 alternating pistols with a KB

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every :90 for 7 rounds
1 Power Snatch + 1 OHS + 1 Hang Squat Snatch + 1 Full Squat Snatch

Conditioning

FRIDAY 

Open Gym / Rest Day
Saturday
RP Nutrition Template = Light

Conditioning

Partner Up
50 Pull-ups
400 meter run
21 Thrusters 95/65
800 meter run
21 Thrusters 95/65
400 meter run
50 Pull-ups
*Run together, split work as needed
 

Sunday
RP Nutrition Template = Light

Strength
Deadlift
5 x 3 @ 80% 1RM

Conditioning
10 min AMRAP
60 Bar-facing burpees
30 OHS (120/80)
10 Muscle-ups

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