It’s week 1 of the 2017 CrossFit Open! 

Are you ready to put a year of training to the test? This is a very exciting time to be involved in the CrossFit community. Give your best effort and have fun during each of the next five weeks!

NUTRITION TIPS FOR THE CROSSFIT OPEN:https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

This week we taper off strength exclusive work a little, add some more KB and DB skill work, and continue to put ourstrength work to action with movements we may see in the Open.

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Be sure to register online for the Open so you can track your progress year to year!

Quote of the Week: “In order to succeed, we must first believe that we can.” 

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; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Seaso 

Where you are going: Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Skill Work

Turkish Get-up

Spend 20 minutes practicing Turkish get-ups with a KB or DB

https://www.youtube.com/watch?v=GdAXt7YyGe0

Conditioning 

28-21-14-7

Single Arm KB or DB Push Press (alternate arms every 7 reps)
C2B Pullups

https://www.youtube.com/watch?v=bCttX2AZfBA

Tuesday

RP Nutrition Template = Light

Skill Work

Single-Arm KB or DB OHS

Spend 20 minutes mobilizing and practicing OHS with a KB or DB. This is for skill, not for weight.

Conditioning

7-6-5-4-3-2-1:

2 DB or KB Hang Clean Clusters (1.5/1 or 50/35)
Ring MU

Wednesday

RP Nutrition Template = Light

Strength

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

Conditioning

27-21-15-9

T2B
Power Snatches (75/55)
Over-the-Bar Burpees

Thursday

RP Nutrition Template = Light

Conditioning

150 DU
2K Row
150 DU

Friday

Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN 

Saturday

Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN

Sunday

RP Nutrition Template = Light

20 min AMRAP

Teams of 2 - Athlete completes full round before switching

10 Calorie Row
10 Box Jump-Overs (24/20)
10 Wall Balls (20/14)

 

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