Congratulations on getting through another challenging week of programming including brutal, back-to-back partner WODs during the weekend. We are now getting into the dog days of summer. Make sure to stay hydrated and manage your recovery before, during, and after training.

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go get it!

(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.)

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Quote of the Week:  “If you want to make some big changes, you’ve got to make some big changes.”

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

Pause Bench Press

5x3

Make sure to focus on the setup as you get onto the bench. At the bottom of each rep, pause for 2 full seconds before pressing up to full lockout.

Conditioning

9 min AMRAP

6 Strict Pull-Ups
6 Unbroken Back Squats from the rack (athlete selects the weight with a coach)

Tuesday

RP Nutrition Template = Light

Conditioning

5 minute AMRAP

7 Rounds of “The Chief” (95/65)
Max Calorie Assault Bike / Row in Time Remaining

Rest 5 mins

5 minute AMRAP

6 Rounds of “The Chief” (115/75)
Max Calorie Assault Bike / Row in Time Remaining

Rest 5 mins

5 minute AMRAP

5 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike / Row in Time Remaining

“The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Score = total calories accumulated on bike / row

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 @ 80%

Conditioning

21-15-9

DB / KB Snatches
Calorie Row

Directly into

21-15-9

Box Jump Over (24/20)
Burpees

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x5

Strength “Part 2”

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

5 x 5 AHAP

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

Gymnastics Conditioning

15 Minutes

EMOTM

1 Ring or Bar Muscle Up (select your strongest movement)

*Start with strict. When you fail on a minute, continue with kipping. If you fail on a kipping rep, rest for a full minute and then pick up again.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Barbell Conditioning

Every 2 mins for 7 Rounds

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Conditioning

Partner Up

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

100m Run

*Partner 1 completes 10 reps and 100m run, then partner 2

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

20 min AMRAP

50 Wall Balls (20/14)
50 Double Unders
40 Box Jump Overs (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

*Split work as desired

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