Nice work during our latest week of training with our deadlift accessory work (anyone with sore glutes?!), HSPUs, and some more rope climbs. This week, we continue to tackle the deadlift as part of our strength program and get after some kick-ass metcons.

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “Continuous effort - not strength or intelligence - is the key to unlocking our potential.”


A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

8x1 – add 10-15 pounds to last week if possible

*Use USAPL standards with a distinct pause at the bottom of the rep and full lock out at the top. We are less interested in seeing you PR your bench during this session than we are seeing you complete the movement each set with perfect form. Review the bench press in earnest with the coach to ensure you are properly bracing, bridging and engaging the lats on the bench.

Conditioning

*For Time*

2k Row
150 Double Unders
75 Wall Balls

Tuesday

RP Nutrition Template = Light

Conditioning

*For Time*

600m Run

2 Rounds of "DT" (155/105)

600m Run

2 Rounds of "DT" (155/105)

600m Run

2 Rounds of "DT" (155/105)

600m Run

DT = 12 deadlifts / 9 hang cleans / 6 push jerk

 

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 5 @ 75%

Conditioning

AMRAP Ascending Ladder for 8 mins

3 Thrusters (you select weight – should be able to go unbroken for 12-15 reps minimum)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar

Thursday

RP Nutrition Template = Light

Strength

Strict Press

8x1 add 5-10 pounds to last week if possible

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

5 x 10 AHAP

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

Gymnastics Conditioning

15 Strict HSPU
Rest 1 min
12 Strict HSPU
Rest :45
9 Strict HSPU
Rest :30
6 Strict HSPU
Rest :15  
3 Strict HSPU
*doesn't have to be unbroken

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

For Time:

28-22-16-8

Calorie Row
Alt Dumbbell / KB Snatch (you select weight)
Overhead Squats (75/55)

(Split work evenly during each set)

Rest 5 min

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

12 Hang Power Snatches (75/55)
12 Bar Facing Burpees
12 Box Jump Overs

Rest 5 minutes

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

9 Hang Cleans (95/65)
9 Bar Facing Burpees
9 Front Squats (95/65)

Rest 5 minutes

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

6 S2O (115/75)
6 Bar Facing Burpees
6 Bar Muscle Ups / Jumping Bar Muscle Ups

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

"Ева"

Five rounds for time of:

Run 800 meters together

Then split work as needed for

30 Russian Kettlebell swings (2pd/1.5pd)
30 Pullups

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