Everybody breathe! We are now one week away from the 2017 CrossFit Open! What?! How cool is that?! Be sure to register ASAP! This week we continue to put our strength work to action with movements we expect to see in the Open, some EMOTM gymnastics work, and single-arm work (remember, dumbbells are coming).

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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: “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”

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; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5

Where you are right now: Final week of 2017 Open Prep

Where you are going: 2017 Open Season!!

Monday

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StrengthCon

Power Cleans

5 sets of 6-8 touch-and- go squat cleans (135/95) with :90 rest between sets

Conditioning

EMOTM for 10 minutes

5 Box Jump Overs (24/20) + 3 Squat Clean and Jerks (135/95)

Rest 5 mins

EMOTM for 5 minutes

3-5 ring muscle ups

Tuesday

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StrengthCon

Walking (or Standing) Lunges Holding 2KBs (1.5/1pd)

6 rounds

If standing: 8-12 reps with :60 rest between sets

If walking: 50 feet with :60 rest between sets

Sprint Conditioning

21-15- 9

C2B Pull-ups

Deadlifts (155/105)

Rest 5 mins

EMOTM for 6 mins – 10-15 burpees

Wednesday

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Strength

6 sets of max kipping HSPU with :90 rest between sets

Skill / Conditioning

EMOTM for 8 mins

8-12 front squats with 2 KBs (1.5/1pd)

Rest 5 mins

EMOTM for 8 mins

4 alternating KB snatches (1.5/1pd)

4 Kipping HSPU

Thursday

StrengthCon

Squat Snatches

5 sets of 6-8 touch-and- go squat snatches (95/65) with :90 rest between sets

Gymnastics

5 sets of max bar muscle ups with :90 rest between sets

Conditioning

5 sets of max reps calorie row in 1 minute with :90 rest between sets

Friday

Open Gym / Rest Day

Saturday

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Skill / Conditioning

EMOTM for 8 mins

1 strict press + 2 push press + 3 push jerks

AMRAP 14:

50 Wallballs (20/14)

40 Calorie Row

30 DB or KB Squat Cleans (50/35# DB) or (1.5/1pd KB)

20 Pullups

Sunday

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40 Clean and Jerks* (135/95)

*EMOTM – 7 T2B

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