Four weeks down and one more to go in the 2017 CrossFit Open! Holy moly! Way to go in the repeat workout from 2016. It was great to see so many people increase their scores and blast through those deadlifts. Awesome work all around.

**We highly recommend doing 16.4 no more than two times, if that. If you are considering doing it on Monday, please make sure you are fully recovered from your previous attempt.**

This week we continue to put all of our previous strength work to action. Manage your recovery well throughout the week. 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:  “It's kind of fun to do the impossible.”

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

Strength

3x8 Push Jerks @ 60% of 1 RM Strict Press
3x5 OHS @ 60% of 1RM OHS

Conditioning

EMOTM for 16 mins

Odd: 20 Double Unders + Max Rep 2 Dumbbell / 2 KB Thrusters to finish the minute (choose weight)
Even: Rest

Score is total thrusters completed

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

500m row
16 Sumo DL High Pull (75/55)
10 KB Swings (2KB / 1.5pd)

Wednesday

RP Nutrition Template = Light

12 min EMOTM

Even = 20 Wall Balls (20/14)
Odd = 10 T2B

**If all wall balls and T2B are completed as noted in timeframe, rest 5 minutes and transition to bonus round of:

*7 min cap*

12-9-6
OHS (135/95)
Pullups

Thursday

RP Nutrition Template = Light

Skill Work

3 rounds, NOT for time:

10 alternating pistols
Max time L sit on rings / box / floor / parallettes

Conditioning

3 Rounds for Time

21 Calorie Row
15 Box Jump Overs (24/20)
9 Thrusters (75/55)

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

4 Rounds for Time

10 C2B
10 Ring Dips
10 Power Cleans (115/75)
400m Run

 

 

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