6.18 - 6.24

12 Lessons on Leadership from John Wooden

#1. Good values attract good people. Be a leader of value, and you’ll attract the same.

#2. Love is the most powerful four-letter word. Be supportive. Don’t lead by fear.

#3. Call yourself a teacher. The best leaders are teachers.  Show them what you want done and take time to mentor.

#4. Emotion is your enemy. Manage your emotion versus letting them manage you.

#5. It takes 10 hands to make a basket. OK, this one is specific to basketball, but the lesson is important in life. You need everyone to contribute if you’re going to be successful as a team.

#6. Little things make big things happen. This is about discipline and practice.  The little things are important. Ignoring the details will hurt you in the end.  This reminds me of the book, The Slight Edge. Doing a little every day over and over again gives you a slight edge.

#7. Make each day your masterpiece. Give your best every single day.

#8. The carrot is mightier than the stick. Incentives and praise are was more powerful than fear and punishment.

#9. Make greatness attainable by all. People want to succeed. In fact, they want to be great. Make sure you give them an opportunity.

#10. Seek significant change. Wooden says, “Failure is not fatal, but failure to change might be.”  Set your goals high.

#11. Don’t look at the scoreboard. Again, this sounds like it applies only to basketball, but that’s not the case at all. In a world that looks for instant gratification, you can get caught up in checking and managing short-term results. Make sure you prepare well, work hard, and set your goals high.  Do that and the long-term results will be there.

#12. Adversity is your asset. Coach Wooden said, “Adversity is the state in which man easily becomes acquainted with himself, being especially free of admirers then.” There are always opportunities in failure.  Don’t miss them because you don’t see adversity as an asset. That’s when you stretch yourself the most!

*Challenge for the Week* - Do not press snooze on your alarm clock once this week.

***
Quote of the Week:  “Be quick but don’t hurry.” John Wooden.

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

4 rounds for time:

400m Run
10 OHS (75/55)

COACH’S TIP: An easier derivation of a CrossFit classic today. Aim to stay unbroken on the OHS and push yourself on those final two runs!

Tuesday

RP Nutrition Template = Light

Oly Work

Hang Cleans

12 min EMOTM

Minute 1: – 5 Hang Cleans
Minute 2: – 5 Hang Cleans
Minute 3:  -- 5 Hang Cleans
Minute 4: -- Rest

Conditioning

For Time:

400 Meter Run, 20 Box Jumps (24/20), 20 Wallballs (20/14)
200 Meter Run, 20 KBS (53/35)
200 Meter Run, 20 KBS (53/35)
400 Meter Run, 20 Box Jumps (24/20), 20 Wallballs (20/14)

COACH’S TIP: A hybrid combination of “Helen” and “Kelly” today. The bulk of your time will be in the first and last set. Plan accordingly. KBS should be unbroken in the middle sets.

Wednesday

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Strength

Back Squat

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

“Every :90 Cindy”

With 20 minutes counting down on the clock

Every 90 seconds, complete:

5 Pull Ups
10 Push Ups
15 Squats


COACH’S TIP: Find a scale today where you can hold the every :90 pace for the entirety of the workout. If you fall off the pace during the middle of the workout, scale the movement that is holding you back.

Thursday

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DB Snatch Cycling

Four rounds, not for time. Rest as needed between sets

20 alternating reps

Conditioning

AMRAP 15:

75 Double-Unders
50 Air Squats
15 Power Snatches (115/80)

COACH’S TIP: If you are competing this weekend, use this session to get the blood flowing only. Scale the workout as needed so you are fresh at the end.

Friday

RP Nutrition Template = Light

Conditioning

CrossFit Linchpin Test 3

3 Rounds for time of:

21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205

COACH’S TIP: Pick a weight today where you can come close to unbroken. HSPUs should be done in a maximum of 2 sets. Wallballs should be unbroken each set. If you are competing this weekend, consider making today a full rest day.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

AMRAP 15:

27/21 Calorie Row
21 Deadlifts
15 Burpees
9 Push Press

Rx – 135/95

COACH’S TIP: Stay in constant motion today. Small rests (if any) when breaking up the deadlifts. Move quickly but don’t hurry.

Sunday

RP Nutrition Template = Light

Conditioning

In Teams of 3, For Time:

400 Meter Sandbag Run, 6 Rope Climbs, 15 Squat Cleans (135/95)
400 Meter Sandbag Run, 9 Rope Climbs, 21 Squat Cleans (135/95)
400 Meter Sandbag Run, 12 Rope Climbs, 27 Squat Cleans (135/95)

COACH’S TIP: Be sure each athlete carries the sandbag during a portion of each run. Work on cycling the squat cleans (3 unbroken reps) when it’s your turn to go. Wear long pants for the rope climbs.

6.11 - 6.17

New research is starting to explore how gratitude works to improve our mental health. In fact, many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed.

In one such study, researchers randomly assigned study participants into three groups. Although all three groups received counseling services, the first group was also instructed to write one letter of gratitude to another person each week for three weeks, whereas the second group was asked to write about their deepest thoughts and feelings about negative experiences. The third group did not do any writing activity.

What did they find? Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended.

This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. In fact, it seems, practicing gratitude on top of receiving psychological counseling carries greater benefits than counseling alone, even when that gratitude practice is brief.

*Challenge for the Week* Get out a piece of paper and a pen. Old school. Think of someone in your life you are truly grateful for. Spend 20-30 minutes crafting a letter to that person expressing how you feel. Even if you never send the letter, put it in a safe place so you can refer back to it at a later time.

***
Quote of the Week:  “Begin with gratitude.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

18 min AMRAP

200 Meter Run
16/12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell Snatches (50/35)

COACH’S TIP: Long one today. Consider breaking the CTB pull-ups early and work on smooth transitions from each hand during the dumbbell snatches.

Tuesday

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Oly Work

Snatch Grip Deadlifts

12 min EMOTM

Minute 1: – 3 Snatch Grip Deadlifts
Minute 2: – 3 Snatch Grip Deadlifts
Minute 3:  -- 3 Snatch Grip Deadlifts
Minute 4: -- Rest

Conditioning

5 Rounds for Time – 20 min cap

3 Squat Snatches (155/105)
5 T2B
200m run

COACH’S TIP: We are looking for weight today that is challenging but one we are unable to touch and go. These should be quick, deliberate singles.

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

Every 4 minutes for 4 Rounds

100′ Walking Lunge
15 Deadlifts (185/135)
15/12 Calorie Assault Bike


COACH’S TIP:  Bodyweight lunges today so keep it moving. Deadlifts should be close to unbroken each round while the bike should be fast enough to give you some rest before the next round.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Every 2 minutes for 7 rounds

1 Power Clean + 2 Front Squats+ 1 Hang Squat Clean

Conditioning

5 min AMRAP

15-12-9

Kettlebell Swings (70/53)
Front Squats (135/95)
Calorie Row

Rest 5:00

5 min AMRAP

15-12-9

Kettlebell Swings (70/53)
Front Squats (115/80)
Calorie Row

COACH’S TIP: Front squats from the rack today. Notice the weight drop off between workouts. Goal should be to go unbroken each round. Pick a weight accordingly.  

Friday

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Conditioning

CrossFit Linchpin Test 2

3 Rounds for time of:

5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"

COACH’S TIP: Test yourself on the muscle ups today and see if you can work on linking reps together by “sitting” down into the kip for the next rep. Squat cleans should be smooth and fast today. Same with the box jumps.

Saturday

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Strength

Deadlift

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set


Conditioning

Partner Up – Teams of 2

4 Rounds for Time

22 KB Swings (2pd / 1.5pd)
22 Box jump overs (24/20)
Run 400 meters together
22 Burpees
22 Wall Balls (20/14)

*Split all movements as 11/11 except for the run, which is done together

COACH’S TIP: Fun little partner workout today. Communicate throughout so as little time as possible is lost while partners transition during movements.

Sunday

RP Nutrition Template = Light

Conditioning

"Fight Gone Bad"

3 Rounds for Total Reps

1:00 at each station:

Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55)
Calorie Row

Rest 1 minute

COACH’S TIP: Another CrossFit classic. This one will get tough but hang in there. The weight is light today. When fresh, you would be able to do the full minute of each movement. Consider stopping each movement with 5-10 seconds to spare in the minute to get to the next station, especially the row. Lost time can be made up on the push press today. Keep that in mind. The 1 minute rest between rounds will go very quickly. Recover and breathe.

6.4 - 6.10

 

We are all well acquainted with the importance our society places on ‘getting an education.’  We spend the majority of our youth in school and success in this arena is highly celebrated. Yet, when we leave school and move into our respective area of work something changes.  We suddenly feel the need to at least appear to know a great many things that we do not. On a regular basis, people across many different careers hide their lack of knowledge as best they can for fear of being revealed as a hack or incompetent.

It is precisely this moment we want to focus on:  The moment we trade knowledge for the appearance of knowledge.  A lopsided trade if there ever was one. If we could just stop the charade, admit we don’t know (or at least aren’t 100% sure) and then GO FIND OUT!  We would be so much better off! Our employers, co-workers, family and friends who rely on us would all benefit from our ability to confess when we don’t have the answer and we pursue the KNOWLEDGE proudly.

This week we want to encourage you to keep learning.  Let those around you see when you’re unsure of yourself, and then watch them drop their guard in your presence.  By admitting we are always learning we give others the license to do so as well. And that is the type of company we should want to keep.

 

*Challenge for the Week* Pick up a book, download an audiobook or flat out “Google” a topic that you’ve been interested in for awhile.  Look into something you’ve been meaning to or hit dictionary.com as you come across a word you don’t quite know the meaning of in the morning news.  Do ANYTHING in the vein of learning something new this week. Because the benefits of constantly educating ourselves are always felt by more than just us.

***
Quote of the Week:  “It’s what you learn after you know it all that counts.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

50 Sit-Ups, 20 Cal Assault Bike, 10 Power Snatches (115/75)
40 Sit-Ups, 16 Cal Assault Bike, 8 Power Snatches (115/75)
30 Sit-Ups, 12 Cal Assault Bike, 6 Power Snatches (115/75)
20 Sit-Ups, 8 Cal Assault Bike, 4 Power Snatches (115/75)
10 Sit-Ups, 4 Cal Assault Bike, 2 Power Snatches (115/75)

COACH’S TIP: Find a weight on the snatches today where you could go unbroken when fresh. Aim for touch and go reps and work to perform full reps on the sit-ups. As we get into the later and shorter rounds, go for the finish line hard.

Tuesday

RP Nutrition Template = Light

Oly Work

Clean Pulls

12 min EMOTM

Minute 1: – 3 Clean Pulls
Minute 2: – 3 Clean Pulls
Minute 3:  -- 3 Clean Pulls
Minute 4: -- Rest

Conditioning

5 Rounds for Time – 20 min cap

3 Squat Cleans (225/155)
5 T2B
200m run


COACH’S TIP: Looking for a heavy load on the barbell. You should not be able to touch and go on the reps. Aim for heavy singles. Keep those elbows high when you catch the barbell.

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

3 Rounds for Time

30/21 Calorie Row
25 Wallballs (20/14)
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)

COACH’S TIP:  Aim to go unbroken on the wallballs and hang clean and jerks today. Row should be at an aggressive but manageable pace.

Thursday

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Olympic Weightlifting

Every 2 minutes for 7 rounds

5 Hang Cleans

Conditioning

For Time

9 Burpee Bar Muscles Ups
21 Box Jump Overs
7 Burpee Bar Muscles Ups
15 Box Jump Overs
5 Burpee Bar Muscles Ups
9 Box Jump Overs

COACH’S TIP: Be patient when pulling to the bar on the bar muscle ups. If you are hitting your chest or stomach on the bar, you may be pulling too soon. Aim to get those hips to the bar.

Friday

RP Nutrition Template = Light

Conditioning

CrossFit Linchpin Test 1

400m run
Fran 75/55
400m run
Fran 75/55
400m run

COACH’S TIP: Just because you see the word “Fran” in here does NOT mean you are tackling Fran in the same way you normally would. This workout is all about moving smoothly for the entirety of the workout including on the runs.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set


Conditioning

“Diane”

21-15-9

Deadlifts (225/155)
HSPU


COACH’S TIP: Be smart with how you break up these sets. You do not want to go to failure at any time. During the sets of 9, move!

Sunday

RP Nutrition Template = Light

Conditioning

In Teams of 3

25 min AMRAP

9/6 Calorie Assault Bike
6 Lateral Burpees over Wreckbag
100m Sandbag Run (50/35)

COACH’S TIP: Athlete should complete the entire round before switching to the next team member. These should be at near sprint efforts.

5.29 - 6.3

Sacrifice. With Memorial Day this week, you’ll hear that word a lot. We are all forever indebted to countless men and women who have made the ultimate sacrifice in defense of our freedoms and way of life. Thank you to everyone who has ever put the lives of others in front of their own. This includes many of our members who have served in the military or in any number of public service professions. Thank you. We also offer the most heartfelt thanks to Lt. Michael Murphy, who we honor on Memorial Day with our annual “Murph” workout.

The sacrifice we honor on Memorial Day is of the highest kind, though each of us have personal experience with sacrifice, each and every day. A commitment to fitness is sacrifice. Deciding to do to the gym versus one of the thousands of other tasks you could be doing instead. Deciding to eat that grilled chicken salad versus the cheesesteak. The point is clear. Success often requires sacrifice. What are you willing to sacrifice in order to succeed?

*Challenge for the Week* - Just as you made quality sleep a non-negotiable part of your week last week, see if you can replace one meal each day this week with a healthier alternative. Make it non-negotiable. Maybe this means packing up your lunch ahead of work instead of ordering. Or opting for a small piece of fruit instead of that nightly dessert. See how that small form of sacrifice affects your mood and your weekly progress.  

***
Quote of the Week:  “Human progress is neither automatic nor inevitable... Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going 2018 Summer


Tuesday

RP Nutrition Template = Light

Strength

Bench Press Deload

5x5 @60%

Gymnastics

HSPUs

12 min EMOTM

Minute 1: – 3-5 strict HSPUs
Minute 2: – 3-5 strict HSPUs
Minute 3:  -- 3-5 strict HSPUs
Minute 4: -- Rest

Conditioning

Not for Time:

10-9-8-7-6-5-4-3-2-1:

Barbell Bent Over Rows
Dumbbell Bench Press


Conditioning:

100 AbMat Sit-ups For Time


COACH’S TIP: Looking for moderate loads here. All sets should be unbroken. Move quickly between sets but this one is not for time.

Wednesday

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Strength

Back Squat Deload

5x5@60%

Conditioning

AMRAP 15:

15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14) *Females to a 9′ Target
30 Double-Unders

COACH’S TIP:  Everything should be unbroken today if possible. Breathe between movements and WHILE you move. 15 minutes is longer than you think so stay smooth!

Thursday

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Olympic Weightlifting

Every 90 seconds for 7 rounds

Pausing Below the Knee Clean Grip Deadlift + Low Hang Squat Clean + Front Squat

Conditioning

21 – 15 – 9

Hang Squat Cleans (115/75)
T2B

COACH’S TIP: Just like last week’s squat snatches, don’t fall into the trap of going out of the gate too hot on the cleans today. Pick a weight you could cycle for 10 unbroken reps when fresh. Work to do full squat cleans today, regardless of what weight is on the bar.

Friday

RP Nutrition Template = Light

Conditioning

21 Burpee Box Jumps (30/24) 800 Meter Run, 5 Rope Climbs
15 Burpee Box Jumps, 600 Meter Run, 3 Rope Climbs
9 Burpee Box Jumps, 400 Meter Run, 1 Rope Climbs

 

COACH’S TIP: Long pants today to save those legs on the rope climb. Use your arms to get some extra height on the high box jumps today.

Saturday

RP Nutrition Template = Light

Strength

Deadlift Deload

5x5 @ 60%

Conditioning

21 Deadlifts, 400 Meter Run
15 Deadlifts, 400 Meter Run
9 Deadlifts, 400 Meter Run

225 / 155


COACH’S TIP: Looking for a weight where you could go unbroken on the opening set when fresh. That said, break these up from the start with smart sets (7/7/7) and go hard on these runs.

Sunday

RP Nutrition Template = Light

Conditioning

"DT"

5 Rounds:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 155/105
 

COACH’S TIP: A classic CrossFit barbell WOD today. Break at 11 deadlifts and 8 cleans to “save” yourself a rep if you are not planning to go unbroken

5.21 - 5.27

Not every single flower grows or blooms at the same rate. Nor do flowers alter their own blooming patterns on account of neighboring flowers. They grow and bloom at their own rate, embracing water, sunshine, and pollination without a single care about what other flowers are doing. They are happy simple being flowers.

The same should go for us, as humans. In CrossFit, as with life, it’s easy to draw comparisons to others. WOD times, muscle up progress, promotions, marriage, children. The list goes on. How much of your life is externally focused? How often to you scroll through Instagram and see “Instamodels” or Games athletes with perfect physiques and say to yourself: “This should be me?” How often do you complete a WOD at Unbeaten, look at the Whiteboard and decide your time wasn’t good enough? Or maybe you don’t post your score altogether, worried about what the other athletes might “think?” It’s an easy path to go down.

We’re here to remind you how important it is to be uniquely you. Embrace and tend to the exact person you are in this exact moment. Control only what you can control in this very moment and, if you’re looking for progress in the gym, continually ask yourself: “What can I do in this very moment to make myself better?” And then do that in the next moment and the next and the next and so on. By looking inward, rather than looking to what everyone else is doing, you begin to grow and bloom at your own unique rate and you don’t stand in the way of your own progress.

Challenge yourself this week during training to ask yourself this question again and again. (Hint: during workouts, the answer is almost ALWAYS to pay attention to your breath.) Outside of the gym, it applies to almost every aspect of your life. “Can I be reading a book right now, rather than mindlessly scrolling through Instagram?” “Can I plan my meals better, instead of eating at random times with no control of the food quality?” “Can I go to bed 20 minutes earlier tonight so I get a better night of rest?”

*Challenge for the Week* - Make quality sleep a non-negotiable part of your week. Pick a bedtime that will almost guarantee 7-9 hours of quality sleep and (in non-negotiable fashion) make a commitment to yourself and stick to that time for 7 full days.  

***
Quote of the Week:  “Allow yourself to be where you are.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph; 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 4 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 4, complete:

3x4 reps at 10-15% lower weight than the initial set

Conditioning

Every 4:00 for 5 rounds Complete:

30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Score is the slowest round

COACH’S TIP: Push the pace today, especially during the burpees to earn at least :30 rest between rounds. Air squats should be smooth and steady. Aim to complete the row in about 1 minute.

Tuesday

RP Nutrition Template = Light

Gymnastics

HSPUs

Alternating Minutes

Minute 1: – :45s of Kipping HSPU
Minute 2: – 1:00 Recovery Bike

*Complete 6 times through for “12” total rounds

Conditioning

3 Rounds

Row 500 Meters
Run 400 Meters

Rest 3 minutes between rounds.


COACH’S TIP: Looking for 2K pacing on the row and 1 mile pacing on the run. Take a full 3 minutes between rounds.

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 4 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 4, complete:

3x4 reps at 10-15% lower weight than the initial set

Conditioning

3 min AMRAP - Toes to Bar

Rest 5 mins

4 min AMRAP - Clean and Jerks (155/105)

Rest 5 mins

6 min AMRAP - Calorie Row

*Score is total reps completed across the AMRAP

COACH’S TIP:  Take smaller bites than you think while opening up these sets, especially on T2B. Remember, we are testing how many reps you can do over the course of a few minutes here, not how many you can do to open.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Every 90 seconds for 7 rounds

Pausing Snatch Deadlift + Low Hang Squat Snatch + Overhead Squat

Conditioning

21 – 15 – 9

Squat Snatches (95/65)
Chest to Bar Pull-Ups

COACH’S TIP: Don’t fall into the trap of going out of the gate too hot on the squat snatches today. Pick a weight you could cycle for 10 unbroken reps when fresh. Work to do full squat snatches today, regardless of what weight is on the bar.

Friday

RP Nutrition Template = Light

Conditioning

21-15-9

Russian Kettlebell Swings (70/53)
Box Jumps (24/20)
HSPU

Rest 5 mins

EMOTM for 15 mins

Minute 1: 20 Wallballs
Minute 2: 1 Rope Climb
Minute 3: 8 Burpees

COACH’S TIP: Some classic CrossFit movements in the WOD today. Enjoy them and set the standard when it comes to movement virtuosity. Wear long pants for the rope climbs.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 4 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 4, complete:

3x4 reps at 10-15% lower weight than the initial set

Conditioning

Teams of 3 – STRICT 20 Min Cap !!!

50 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (75/55)
50 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (95/65)
50 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (115/80)
50 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (135/95)
50 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)


COACH’S TIP: Weight on the earliest set should be very light – to the point where you could likely go unbroken during your portion. As we progress through the weights, make smart decisions and work with a coach to make sure form stays on point.

Sunday

RP Nutrition Template = Light

Conditioning

10-8-6-4-2:

Power Clean and Jerks (135/95)
30 DUs after each round

 

COACH’S TIP: Aim to cycle the barbell today finding a weight where we could do 10 unbroken reps when fresh. Make quick transitions to the rope. Remember, Murph is tomorrow.