Nice work working during our latest week of training. We tackled some challenging metcons! We continue with some fire breathing metcons this week and continue our deadlift cycle! In 8 weeks, we will be re-testing a 1RM deadlift.(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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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. The class is growing by the week!


Quote of the Week:  “Nothing great in the world has ever been accomplished without passion.”

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

Competition-Style Bench Press

6 x 1

(Use USAPL competition standards. There should be a distinct pause at the bottom of the movement and full lockout at the top. Have your spotter call “lift” at the bottom of the movement.)

Conditioning

3 Rounds for Time

10 Chest to Bar Pull-ups
10 Unbroken Back Squats from the floor (athlete selects weight)
10 Bar Facing Burpees

Tuesday

RP Nutrition Template = Light



Conditioning

20 minute AMRAP

30 Box Jump Overs
20 Shoulder to Overhead (95/65)
30 KB Swings (1.5/1pd)

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

4 x 3 x 85%

Tabata Conditioning*

Sit-ups (4 x :20 seconds of work followed by :10 seconds of rest)
Deadlifts (155/105) (4 x :20 seconds of work followed by :10 seconds of rest)

Rest 2 minutes as a class

T2B (4 x :20 seconds of work followed by :10 seconds of rest)
Hang Cleans (155/105) (4 x :20 seconds of work followed by :10 seconds of rest)

*Work ends up being a total of 2 full rounds of Tabatas

Score is total number of situps, deadlifts and T2B

Thursday

RP Nutrition Template = Light

Barbell Conditioning

EMOTM for 8 mins

UNBROKEN: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (athlete selects weight)

Strength “Part 2”

Sandbag Front Squats

5x8 (AHAP) with :60 rest between sets

Gymnastics Conditioning

3 Giant Sets of:

6, 4 or 2 Strict Pullups
6, 4 or 2 Kipping Pull-ups
6, 4 or 2 Bar Muscle-Ups

Rest as needed between sets. The goal is to complete the entire giant-set without coming off the bar. Pick the 6, 4 or 2 track from the start and stick with it for all sets.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Teams of 2

1 mile run together
100 air Squats (split)
6 Muscle Ups (split)
800m run together
80 air squats (split)
10 muscle Ups (split)
600m run together (together)
60 air squats (split)
16 muscle Ups (split)
400m run together (together)
40 air squats (split)
20 muscle Ups (split)

Sunday

RP Nutrition Template = Light

Teams of 3

800M Sandbag Run
90 Thrusters (75/55)
600M Sandbag Run
75 Power Snatches (95/65)
400M Sandbag Run
66 Power Clean and Jerks (115/75)
200M Sandbag Run

 

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