Congratulations to everyone who completed this year’s NYC marathon! What an awesome accomplishment. Take some time to recover this week and ease back into training. And another job well done to our teams who qualified for WODAPALOOZA! We have a very strong and dedicated community. Thanks to everyone who came to the third Turkey Bowl game (with more to come.) It’s great to see all of our fitness in the gym pay off in multiple areas of life.

This week, we continue our fourth and final strength cycle before the 2018 CrossFit Open and begin a gymnastics focused cycle.

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Quote of the Week:  “Be brave. Even if you’re not. Pretend to be.”

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 3 @ 80% 1RM

Conditioning

15 minute AMRAP

30 DUs
15 Power Cleans (115/80)
30 DUs
15 T2B

Tuesday

RP Nutrition Template = Light

Conditioning

"Fight Gone Bad!"

1 minute at each station for three rounds – total reps

Wall Balls
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches for everyone
Push-press 75/55
Row (Calories)
1 minute rest

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

5 x 3 @ 80% of 1RM

Gymnastics Conditioning

Option A

8 Rounds (not for time, but transition immediately to rings following the row)

1:00 Light Row
3-8 Muscle Ups or Jumping Muscle Ups

Option B

Alternating “On the Minute” x 10 (5 Rounds)

Even Minutes – 5 Ring Rows or Pullups + 5 Ring Dips (work with a coach to find the right scales)
Odd Minutes – 20 second Ring Support Hold (rest for remainder of the minute)

Skill Work (not for time)

OPTION A: 30 alternating pistols (Find the PERFECT scale with your coach)
OPTION B: 50 alternating pistols (Find the PERFECT scale with your coach)
OPTION C: 70 alternating pistols

Thursday

RP Nutrition Template = Light

Strength, Part 1

AMRAP :20s – Clusters (115/75)

Rest :40s

AMRAP :40s – Clusters (135/95)

Rest 1:20

AMRAP 1:00 – Clusters (155/105)

Rest 1:20

AMRAP :40s – Clusters (135/95)

Rest :40s

AMRAP :20s – Clusters (115/75)

**Score is total reps**

Conditioning

Ascending Ladder for 7 minutes

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees

12 Thrusters (95/65), 12 Barbell-Facing Burpees

(Continue to build by 3 reps on each move until the time expires)

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

10 min AMRAP

2000m row
50 Empty Bar Thrusters (45 for all – do NOT drop the empty bar)
30 pullups

Rest 3 mins

10 min AMRAP

10 min AMRAP

5 Pullups
10 Pushups
15 Air squats

Rest 3 mins

100 burpees

*Split movements however your team wants*

Sunday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 @ 80% 1RM

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

 50-ft. weighted walking lunge with DB or KB (50/35)

 16 toes-to-bars
 8 DB power cleans

Then, 2 rounds of:

 50-ft. weighted walking lunge

 16 bar muscle-ups
  8 DB power cleans

Use 50/35 dumbbells if possible. If using KBs use 1pd and .5pd. Both will count as Rx. If equipment is limited use 95/65 barbell for lunges and cleans

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