Nothing gets us more excited than seeing 100 percent effort, when our athletes leave it all out on the floor during workouts. We saw a lot of that this week. Keep it up!

Congrats to everyone who took on the Tunnel to Towers run this weekend, and a belated congratulations to everyone with competed at (and podiumed at!) Flex on the Beach! We have an awesome community of athletes.  

As the summer heat continues, let’s make sure to stay hydrated and make sure we are recovering well between workouts.

This week, we continue working toward our peak week for strength and push forward with our challenging conditioning series. Be sure to get in some good recovery work following our workouts. Recovery is critical to our long-term success

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Quote of the Week:  “The mind is everything. What you think you become.”

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 / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 5

Conditioning

8 minute AMRAP

10 Toes to Bar
30 Double-Unders

Rest 4:00

8 minute AMRAP

Wallballs (20/14)*

*For every break on the wallballs, complete 15 abmat sit-ups.

Tuesday

RP Nutrition Template = Light

Conditioning

In a 4 minute window

3 Rounds

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row

Rest 4:00

In a 4 minute window

2 Rounds

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/75)
Time remaining, Max Calorie Row

Rest 4:00

In a 4 minute window

1 Round

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row

*Score is total calories rowed

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

3 x 1 x 95%

Conditioning

21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every 2 minutes for 6 rounds

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Strength, Part 2

Every 2 minutes for 6 rounds

3 Clean Grip Deadlifts + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk

Gymnastics Conditioning

15 Strict Pullups
Rest 1 min
12 Strict Pullups
Rest :45
9 Strict Pullups
Rest :30
6 Strict Pullups
Rest :15
3 Strict Pullups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

800 meter run together
100 OHS (45/35)
800 meter run together
100 Thrusters (45/35)
800m run together
100 Front Squats (45/35)

*30 minute cap*

Sunday

RP Nutrition Template = Light

 

CrossFit Open Workout 11.1

10 min AMRAP

30 Double-unders
15 Power snatches (75/55)

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