2.19 - 2.25

Team, we’ve made it to the 2018 CrossFit Open, where all of your training from the past year will be put to the test! Congratulations on getting this far. Consider each workout a gift and simply a part of your fitness journey. And don’t forget about Friday Night Lights each week, where Team Red and Team Blue will go toe-to-toe for Unbeaten CrossFit bragging rights! Let’s. Do. This.

Homework for the Week: Each morning upon waking, spend 2-3 minutes considering what (and who) you are thankful for in your life. Write your thoughts down. Beginning each day in a mindset of gratitude will go a long way in setting you up for a positive mindset.

***
Quote of the Week:  “The healthiest competition occurs when average people win by putting in above average effort.”

A Look inside the program

What you’ve completed so far this season: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles; 2018 Open Prep

Where you are right now: 2018 CrossFit Open

Where you are going Post-Open strength cycle

Monday

RP Nutrition Template = Light

Conditioning

4 minute AMRAP

21 Calorie Row
21 Wallballs
21 T2B

Rest 4 minutes

4 minute AMRAP

15 Calorie Row
15 Wallballs
15 Pull-ups

Rest 2 minutes

4 minute AMRAP

9 Calorie Row
9 Wallballs
9 Burpees


Tuesday

RP Nutrition Template = Light

Strength

Back Squat

5x5 @ 65% of 1RM

 

Conditioning

Partner Up

20 minute AMRAP

16/12 Calorie Bike
8 Burpees
4 Clean and Jerks (135/95)

*Alternate movements


Wednesday

RP Nutrition Template = Light

Strength

Strict Press

5x5 @ 65% of 1RM

Conditioning

“Helen”

3 Rounds for Time

400m run
21 KB Swings (53/35)
12 Pullups



 

Thursday

RP Nutrition Template = Light

Skill Work

Spend 15 minutes working on hand stand holds, shoulder mobility, and handstand progressions.
(If you have 10 or more unbroken, strict HSPUs, work on establishing a free handstand.)

Then

Spend 15 minutes working on pistols, ankle mobility, and pistol progressions.

Olympic Weightlifting

Squat Snatch

EMOTM for 9 Total Rounds

Minute 1 – 3 TnG Repetitions @ 50%
Minute 2 – 2 TnG Repetitions @ 60%
Minute 3 – 1 Repetition @ 70%

 

Friday

2018 CrossFit Open 18.1 & Friday Night Lights

 

Saturday

RP Nutrition Template = Rest

Rest Day / Open Gym


 

Sunday

RP Nutrition Template = Light

Strength

Deadlift

5x5@65% of 1RM

Conditioning

For Time

15 HSPUs

30 Deadlifts (205/155)
45 Box Jump Overs
60 Hand Release Pushups
75 Wallballs
90 Double Unders
1000m row

2.12 - 2.18

It’ll be red vs. blue in the 2018 CrossFit Open battle for bragging right at Unbeaten CrossFit’s Friday Night Lights! Let’s get excited. We are now just a little more than a week away from the 2018 Open season and everything you’ve been preparing for!
(If you would like to be added to a team and have yet to sign up, please see a coach ASAP and we’ll make sure you are added to a roster.)
Happy Valentine’s Day to all Unbeaten athletes. We appreciate you and all the work you put in to make Unbeaten one of the best athlete communities in the city!

Homework for the Week: Spend a few minutes getting to know someone at the gym this week you don’t know very well asking a simple 2-part question: “How is your training going?" “What are you pushing toward?” Everyone you encounter in life can teach you something. Let’s enjoy and embrace how awesome our community is!
As a bonus piece of homework, spend some time watching the winter Olympics and take in the fact that just like the athletes you see on TV, you are strong, committed, disciplined and focused. We have a lot more in common with these athletes than you might think!
***
Quote of the Week: “Be willing to wake up and be a beginner every single morning.”
A Look inside the program
What you’ve completed so far this season: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycles
Where you are right now: 2018 Open Prep
Where you are going: 2018 CrossFit Open; post-Open strength cycle

Monday
RP Nutrition Template = Light
Open Work Capacity
4 Rounds (no score for this one)
5 Unbroken Power Snatches (athlete chooses weight – try to increase weight between rounds)
8 Bar Facing Burpees
Rest 1:30 between rounds
Conditioining
For Time:

“Hiccup Annie”
50-40- 30-20- 10
Double Unders
Abmat Situps
EMOTM starting at the 2-minute mark, complete 5 burpees.
**15 min time cap**

Tuesday
RP Nutrition Template = Light
Strength
Front Squat
5-4- 3-2- 1
(The single rep does NOT have to be a 1RM, nor do you have to make the single rep your focus. If you
want to go hard at the 3 rep portion, make that you primary “set.” If you want to stick at the same
weight throughout and move quickly between sets, do that. Make this YOUR workout today. Have fun
with it. Cheer each other on.
Conditioning, Part 1
5 min time cap
64 Russian KB Swings (70/53)
32 Box Jumps (30/24)
Rest 5 minutes as a class, then:
Conditioning, Part 2
8 min AMRAP
9 Deadlifts (185/125)
12 Burpee Box Jumps (20 inches for everyone)
16 Alternating DB Snatches (50/35)

Wednesday
RP Nutrition Template = Light

Strength
Back Squat
Build over 4-5 sets to a heavy single for the day.
Then 5x1 @ 90% of the heavy single you just completed
As you build up, do not hit 1 rep until the final set. Warmup sets should jump an appropriate amount of
weight at 1-2 reps per warmup set. Do not fail on the main set.
Gymnastics Conditioning
Muscle Ups / Strict Pull-Ups / Strict Banded Pullups
4 Sets of 50% of Your Max Set (i.e. – if you can do 10 MUs, complete 4 sets of 5.)
Rest 2-3 minutes between sets
Mental Conditioning
Complete 1 set of max rep Wall Balls at one weight tier lower than you’d normal go. For Rx men, this
would be a 14-pound ball. For Rx women, this would be a 10-pound ball. Aim to complete 50 reps or
more without breaking. If you are able to complete 150 reps, stop there.

Thursday
RP Nutrition Template = Light
Skill Work
Spend 20 minutes working on pistols / pistol scaling with the help of our coaches. If you already have 10
or more unbroken alternating pistols and this a strength for you, practice doing pistols while holding a
single KB in the front rack position. Practice holding the KB on both sides.
Conditioning
5 Rounds for Time
15/12 Calorie Bike
9 Sandbag Tosses over the Shoulder
6 Strict HSPUs
 

Friday
Open Gym / Rest Day
 

Saturday
RP Nutrition Template = Light
Strength

Deadlift
Build over 4-5 sets to a heavy single rep for the day.
Then 5x1 @ 90 of the single rep just completed
As you build up, do not hit 1 rep until the final set. Warmup sets should jump an appropriate amount of
weight at 1-2 reps per warmup set. Do not fail on the main set.
Conditioning
5 Rounds for Quality
10 T2B
50′ Handstand Walk or 20 shoulder taps
(To scale today, complete shoulder taps using a box.)

SUNDAY
RP Nutrition Template = Light
Conditioning
2,000m / 1,600m row for time
Record that time and rest for 5 minutes. Then, counting down from the time it took you to complete the
2,000m row:
X min and Y Second AMRAP
5 Squat Clean Thrusters (95/65)
7 Pullups
9 Bar Facing Burpees
Two scores in this workout
1) Row time
2) Total AMRAP reps

2.5 - 2.11

We are one step closer to the 2018 CrossFit Games Open! Have you signed up yet? Please be sure to sign up soon so we can add you to one of our Friday Night Lights Teams! Let’s go get it.

***
Quote of the Week:  “The greatness of a community is most accurately measured by the compassionate actions of its members.”

A Look inside the program

What you’ve completed so far this season: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles

Where you are right now: 2018 Open Prep

Where you are going: 2018 CrossFit Open; post-Open strength cycle

Monday

RP Nutrition Template = Light

Open Work Capacity

4 Rounds (no score for this one)

5 Unbroken Power Cleans (athlete chooses weight – try to increase weight between rounds)
10 Bar Facing Burpees

Rest 2:00 between rounds

Rest at least 10 minutes prior to taking on:

Open Work Aerobic Capacity Baseline Test

Assault Bike

Athletes will be prescribed a starting RPM on the Assault Bike by the coach to maintain for one minute.

Each passing minute the athlete must hold two more RPMs than the previous minute until failure.

Each athlete’s score is the RPMs of their last successful minute on the bike.

Tuesday

RP Nutrition Template = Light

Barbell Cycling

Every 90 Seconds for 6 rounds
Hang Power Clean + Hang Squat Clean + Front Squat

Conditioning

5 Rounds for Time

20/15 Calorie Row
10 Thrusters (95/65)

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build over 4-5 sets to a heavy 3RM for the day.

Then 5x3 @ 90% of 3RM you just completed

As you build up, do not hit 3 reps until the final set. Warmup sets should jump an appropriate amount of weight at 1-2 reps per warmup set. Do not fail on the main set.

Conditioning

For Time

1,000m Row
100 Double Unders
10 Rounds of Chest to Bar “Cindy”

Cindy = 5 C2B Pullups, 10 Pushups, 15 Airsquats

Thursday

RP Nutrition Template = Light

Skill Work

Spend 20 minutes working on DB Squat Snatches. Alternate arms.

Conditioning

4 Rounds of

3 min AMRAP

20 Box Jump Overs (24/20)
15 T2B
Max Power Snatches (115/75)

Rest 3 minutes between rounds

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Build over 4-5 sets to a heavy 3RM for the day.

Then 5x3 @ 90 of the 3RM just completed

As you build up, do not hit 3 reps until the final set. Warmup sets should jump an appropriate amount of weight at 1-2 reps per warmup set. Do not fail on the main set.

Conditioning

12-10-8-6-4-2

Overhead Squats (95/65)
Ring Muscle Ups
Bar-Facing Burpees

Sunday

RP Nutrition Template = Light

Conditioning

For Time

50-ft. single dumbbell overhead walking lunge (50/35)
75 double-unders
40 unbroken wall balls
5 rope climbs
40 unbroken wall balls
75 double unders
50-ft. single dumbbell overhead walking lunge (50/35)

1.29 - 2.4

Congrats to our athletes for taking on the Masters Competition this weekend! Way to go!

We are getting closer and closer to the 2018 CrossFit Open? Have you registered yet? If not, register ASAP so we can add you to our Friday Night Lights teams!

***
Quote of the Week:  “Before anything else, preparation is the key to success.”

A Look inside the program

What you’ve completed so far this season: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles

Where you are right now: 2018 Open Prep

Where you are going: 2018 CrossFit Open; post-Open strength cycle

Monday

RP Nutrition Template = Light

Open Work Capacity

5 Rounds

5 Push Press, bar taken from the Ground
8 T2B

Rest 2:00 between rounds

Sprint Conditioning

4 Rounds for Max Calories

1 minute assault bike

Your score is your lowest round recorded. Aim for 20/16 calories or more each round.  

Rest 3 minutes between efforts

Tuesday

RP Nutrition Template = Light

Strength

Front Squats

4 rounds of the following:

2 reps
10 seconds rest with bar racked
2 reps
10 seconds rest with bar racked
2 reps

Conditioning

3 Rounds

24 Unbroken Wallballs
50 foot OH Walking Lunge with Single Dumbbell (50/35)
Rest :90
15 Thrusters (95/65)
12 Box Jumps
Rest 3 minutes

*Your score is your slowest round

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build over 4-5 sets to a heavy 4RM for the day.

Then 4x4 @ 85% of 4RM you just completed

As you build up, do not hit 4 reps until the final set. Warmup sets should jump an appropriate amount of weight at 2-3 reps per warmup set. Do not fail on the main set.

Conditioning

3 Rounds for Time

50 foot HS Walk
20 Alternating Dumbbell Snatches (50/35)
20 Dumbbell front squats

Thursday

RP Nutrition Template = Light

Weightlifting

In 20 minutes: Find a heavy squat snatch for the day

then

In 20 minutes: Find a heavy squat clean for the day

Conditioning

Complete 3 rounds for quality of:

20 Arch Rocks
30 Band Pull Aparts
:60 plank

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Build over 4-5 sets to a heavy 4RM for the day.

Then 4x4 @ 85 4RM just completed

As you build up, do not hit 4 reps until the final set. Warmup sets should jump an appropriate amount of weight at 2-3 reps per warmup set. Do not fail on the main set.

Conditioning

12 minute AMRAP

Row 250m
15 DB Hang Cleans (50/35)
20 DB Shoulder-to-Overhead

Sunday

RP Nutrition Template = Light

Conditioning

For Time

100/70 Calorie Row
6 Rope Climbs

30 Squat Clean Thrusters (115/75)

1.22 - 1.28

Way to go on another solid week of training, team. Congrats to Coach Alex and Chris Moran for tackling the weekend competition at CrossFit Klew!

***
Quote of the Week:  “Change your thoughts and you change your world.”

A Look inside the program

What you’ve completed so far this season: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles

Where you are right now: 2018 Open Prep

Where you are going: 2018 CrossFit Open; post-Open strength cycle

Monday

RP Nutrition Template = Light

Strength Capacity

4 Rounds

4 Push Jerks from the Rack
8 C2B Pull-Ups

Rest 2:00 between rounds

Conditioning

12 minute AMRAP

Row 250m
15 Cleans (95/65)
20 Shoulder-to-Overhead (95/65)

Rx+ = Use 50/35 DBs for the Cleans and shoulder to overhead

Tuesday

RP Nutrition Template = Light

Strength

Squat Cleans

EMOTM for 10 mins

2 Squat Cleans

Conditioning

3 Rounds for Time

21/15 Calorie Bike or Row
15 Toes to Bar
7 Clean and Jerks (135/95)

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build over 4-5 sets to a heavy 6RM for the day.

Then 3x6 @ 80% of 6RM you just completed

As you build up, do not hit 6 reps until the final set. Warmup sets should jump an appropriate amount of weight at 3-4 reps per warmup set. Do not fail on the main set.

Conditioning

In :90, perform

20 Unbroken Wallballs, then

In round 1, 12 burpees
In round 2, 13 burpees
In round 3, 14 burpees
etc., etc. until you fail to complete the 20 WBs and prescribed number of burpees in the given minute. Climb by 1 burpee per round.

Score is total burpees completed.

You are resting 2:30 between rounds.

Thursday

RP Nutrition Template = Light

Strength

EMOTM for 10 mins

2 Squat Snatches

Conditioning

13 min AMRAP
50 Alternating Dumbbell Snatches (50/35)
50 Wallballs (20/14)
50 Calorie Row

In Time Remaining:

Max Burpees with new Open standards & jumping over the DB

 

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Build over 4-5 sets to a heavy 6RM for the day.

Then 3x6 @ 80 6RM just completed

As you build up, do not hit 6 reps until the final set. Warmup sets should jump an appropriate amount of weight at 3-4 reps per warmup set. Do not fail on the main set.

Conditioning

10 minute AMRAP

7 Deadlifts (225/155)
7 HSPU
7 Burpees Over the Bar

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Open Workout 18.0

21-15-9

DB Snatch
Burpees

*Done with the new standards

Rest 5 minutes as a class

Then:

10 min AMRAP

1,600m row
50 Air Squats
40 Pushups
30 Pullups
Max rep burpees

 

Scale as needed to ensure you get into the rep scheme. We are testing your ability to manage a workout here. We want ALL athletes to get AT LEAST into the pushups.