Now that was a challenging week of training, capped off by two awesome partner workouts! Let’s keep
the intensity and focus high this week as we get into another block of training and finish with another
duo of partner WODs.
***
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: “Change your thoughts and you change the world.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
and 2 nd 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
5x5
Conditioning, Part 1
2 sets not for time
12 Dumbbell / KB Box Step-Ups (6 each side)
12 Sumo Deadlift High Pulls
15 GHD Sit-Ups / V-Ups / Tuck Crunches or 25 ABSU
16 1-Arm DB or KB Rows on Bench
Conditioning, Part 2
10 min AMRAP
100m run
10 WBs

Tuesday
RP Nutrition Template = Light
Conditioning
18 minute cap
800m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
600m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
400m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
**BONUS**
If completed in under the 18 min cap complete max burpee box jump overs in remaining time.
Wednesday
RP Nutrition Template = Light
Strength
Deadlift
4 x 1 x 90%
Conditioning
50 Double Unders
50 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
40 Double Unders
40 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
30 Double Unders
30 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
20 Double Unders

20 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
10 Double Unders
10 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
Thursday
RP Nutrition Template = Light
Barbell Conditioning
EMOTM for 8 mins
UNBROKEN: 3 Power Snatches + 2 OHS + 1 Hang Squat Snatch
Strength “Part 2”
Sandbag Over the Bar
Set up a barbell on the rig, tied up with bands. Bar should be at about eye level. Lift the sandbag with
proper form and dump it over the bar. Go to the other side and repeat
5 sets of 8 reps (AHAP)
:60 rest between sets
Gymnastics Conditioning
3 Giant Sets of:
6, 4 or 2 Strict HSPUs
6, 4 or 2 Kipping HSPUs
12, 8 or 6 Shoulder Taps
Rest as needed between sets. The goal is to complete the entire giant-set without coming off the wall
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Teams of 2
400 Meter Run, 60 Wallballs (20/14)
400 Meter Run, 40 Deadlifts (135/95)

400 Meter Run, 20 Box Jumps (30/24)
400 Meter Run, 40 Deadlifts (135/95)
400 Meter Run, 60 Wallballs (20/14)
Runs are together – split other work as needed
Sunday
RP Nutrition Template = Light
Teams of 2
0:00-5:00
Run 400m together
AMRAP
10 Plate to Overhead
10 Burpees to the Plate
5:00-6:00 rest
6:00-11:00
Run 400m together
AMRAP
10 Toes to Rings
10 Ring Dips (get into ring dip via a muscle up)
11:00-12:00 rest
12:00-17:00
Run 400m together
AMRAP
10 Strict Pullups
10 Empty bar thrusters
17:00-18:00 rest
18:00-23:00
Run 400m together
AMRAP
10 Calorie Bike or Row
10 Over the Shoulder Sandbag Tosses
23:00-24:00 rest
24:00-29:00
Run 400m together
AMRAP
10 Wall Tosses to Each Other (2 for 1)
10 Jumping Lunges each (2 for 1)
29:00-30:00 rest
30:00-35:00
Run 400m together
AMRAP

10 Empty Bar OHS
10 Burpees Over the Bar

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