Nice job during our most recent week of training and congrats to everyone who competed in the
Unbeaten Masters competition. We are now in week 8 of our 17 week deadlift cycle! (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.)
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!
This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.
***
Quote of the Week: “Even though you're growing up, you should never stop having fun.”
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
Bench Press
5x5
Conditioning
3 Rounds for Time
10 Front Squats (155/105)
20 Chest to Bar Pull-Ups
50 Double Unders
*For Time*
Tuesday
RP Nutrition Template = Light
Conditioning
4 Rounds for Time

500 Meter Row
20 Alternating Jumping Lunges
400 Meter Run
Rest 3 minutes between rounds
Wednesday
RP Nutrition Template = Light
Strength
Single Leg Cross Body Dumbbell RDL
https://www.youtube.com/watch?v=UJLe7BOpEIQ
5x10 (5 each leg per set)
Conditioning
3 Rounds for Time
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Thursday
RP Nutrition Template = Light
Strength
Single Arm KB or DB Strict Press
5x16 (8 each arm)
Strength “Part 2”
Sandbag Over the Shoulder Tosses
5x10 (AHAP)
1 minute rest between sets
Gymnastics Conditioning
Complete the complex below Using Either 7, 5 or 3 reps per movement. Goal is to remain unbroken and
stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per
movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail
to do so, drop down to the 3 track for the next round.

5 Rounds of
7, 5 or 3 T2B
7, 5 or 3 Knees to Elbows
7, 5 or 3 T2B
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Part 1
“Isabel”
30 Snatches (135/95)
*For Time*
Part 2
Partner Up
Teams of 3
10k Row
Athletes change every 250m
Sunday
RP Nutrition Template = Light
Conditioning
Barbell Conditioning
Every 2 mins for 7 rounds
2 Power Snatch + 2 OHS + 2 Squat Snatch
Partner Up
20 min AMRAP
Partner A: 200m Bear Hug Sandbag Carry (AHAP)
Partner B: 15 GHD Situps / V-Ups / Tuck Crunch / Ab Mat Situps

Switch when Partner A returns from the sandbag carry

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