Congratulations on getting through 17.1! We saw dumbbells in the Open for the first time ever. However, don’t be surprised if they come up again during the 2017Open. Dave Castro often has a few tricks up his sleeve.

This week we continue to taper off strength-exclusive work and put our previous strength work to action. Manage your recovery well throughout the week ESPECIALLY if you are experiencing lower back soreness. It is MUCH better to take a day off from training and mobilize than grinding through another workout while your body is still recovering. Be smart and talk to your coaches. Scale movements and WODs as needed.

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

***
Quote of the Week:  “The best preparation for tomorrow is doing your best today.”

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 Season

Where you are going: Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Conditioning

Every 3 minutes for 6 rounds

400m run
12 T2B

*Scale run distance as needed to ensure you are not going over 3 minutes each round. Try to run today versus rowing. We’d rather you NOT combine two high-intensity pulling movements today with rowing and T2B. If you decide to row, sub 15 tuck crunches or 24 hollow rocks for 12 T2B.

Tuesday

RP Nutrition Template = Light

Skill / Mobility Work

Pistols

Mobilize and work with a coach on finding the appropriate pistol scale for you.

Conditioning

“Mary”

5 HSPUs
10 Pistols
15 Pullups

The time domain is up to you.

If you are fully recovered from 17.1 – 20 min AMRAP
If you are mostly recovered from 17.1 – 14 min AMRAP
If you are not yet recovered from 17.1 – 8 min AMRAP

Wednesday

RP Nutrition Template = Light

Gymnastics

5 sets of max kipping ring dips with :90 rest between sets

StrengthCon

Squat Clean Ladder

EMOTM, complete 2 reps at the given weight and move up the ladder until you fail on a rep. Then rest for 5 minutes and start from the bottom of the ladder again.

(Start with a weight where you will get at least 5 minutes into the ladder.)

Your score is the combined weight of your highest successful lifts in the two rounds.

You must complete both reps at the weight for in to “count.”

Touch and go is fine but not mandated. As the weight gets heavier, touch and go probably won’t happen. Don’t force it.

Rx Weights

Men: 75-95-115-135-155-175-195-205-225-245
Women: 65-85-95-105-115-125-135-145-155-175

Following the second run through the ladder, rest for 3 minutes, then:

3 min AMRAP

Burpees

Thursday

RP Nutrition Template = Light
 

Conditioning

2 Rounds for Time

27 Calorie Row
21 Hang Power Cleans (115/75)
18 Hand Release Pushups
15 KB Swings (1.5/1pd)

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

5 Rounds for Time

10 Deadlifts (225/155)*
15 Wallballs (20/14) **
10 T2B

*If deadlifts appear in 17.2 the WOD changes to:

6 Rounds for Time

15 Wallballs (20/14)**
12 T2B
9 Power Snatches (95/65) ***

**If high volume wall balls appears in 17.2 (100+ reps) sub 25 DUs for the WBs
***If high volume snatching shows up in the open (50+ reps) the Rx weight drops to (75/55). Perform hang snatches if lower backs are feeling vulnerable.

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