Congratulations on completing the 2017 CrossFit Games Open!

Each year we are humbled by your commitment, encouragement and dedication to the process. This year is no exception. Thank you for making the BRCF and UNBTN communities among the best in the world. We are thankful for each and every athlete who puts their trust in us. Thank you.

This week, we test some strength numbers post Open to see where we are at. Following this DIAGNOSTIC WEEK, we will begin our first post-Open training block of 2017!

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Quote of the Week: “The only limit to your impact is your imagination and COMMITMENT.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open;

Where you are right now: Strength Diagnostic Week

Where you are going: 1 st Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Back Squat

Conditioning

3 Rounds for Time

21 Calorie Row

15 TTB

9 Burpees

Tuesday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Strict Press

Conditioning

10 min AMRAP

15 Deadlifts (95/65)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

Wednesday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Deadlift

Conditioning

15 min AMRAP

50m Farmer's Carry walk with 2 KB (2pd-1.5pd/1.5pd-1pd)

15 box jump overs

5 strict HSPUs or 2 sec down/ 1 second up Push-Up

Thursday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Bench Press

Conditioning

3 Rounds for Time

22 Ring Dips

22 Wall Balls

22 Pullups

200m run following each round

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Front Squat

Conditioning

*For Time*

30 Clean and Jerks (115/75)

15 Ring Muscle ups

10 Snatches (115/75)

5 Bar Muscle ups

Sunday

RP Nutrition Template = Light

Partner Up!

Teams of 2

20 minute AMRAP

15 Calorie Row

12 OHS (95/65#)

9 C2B Pullups

*Complete 1 full round before switching

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