Congrats on getting through our bear complexes, percentage-based Oly work (form is looking good!) and 13.3. This week, we open with a hero WOD, Nate; continue our strength cycle with a mini-peak week (next week is a strength deload); revisit our bear complex in a WOD; and tackle another Open workout, 14.4. Good luck and have fun!
Quote of the Week: “In order to succeed, we must first believe that we can.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength
mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week
Where you are right now: Strength cycle mini-peak week with Open style metcons.
Where you are going: Continue percentage-based strength cycle. Beginning of 2017 Open prep.
Monday
RP Nutrition Template = Light
Strength
Conditioning
“Nate”
20 minute AMRAP
2 Muscle Ups
4 Handstand Push-ups
8 KB Swings (2pd/1.5pd)
Tuesday
RP Nutrition Template = Light
Back Squat 6x3 at 85% of 1RM with 3-5 minutes rest between sets
Conditioning
9 min AMRAP
3 Snatches (75/55)
3 Box Jumps
6 Snatches
6 Box Jumps
9 Snatches
9 Box Jumps
Etc. until the 9 mins are up
* We recommend NOT rebounding during box jumps today.
Wednesday
RP Nutrition Template = Light
Strength
Front Squat 6x3 at 85% of 1RM with 3-5 mins rest between sets
Conditioning
400 meter run
80 Double Unders
10 Bear Complexes (95/65)
300 Meter Run
60 Double Unders
8 Bear Complexes (95/65)
200 Meter Run
40 Double Unders
6 Bear Complexes (95/65)
100 Meter Run
20 Double Unders
4 Bear Complexes (95/65)
50 Meter Run
10 Double Unders
2 Bear Complexes (95/65)
Thursday
RP Nutrition Template = Light
Strength
Deadlift
6x3 at 90% of 1RM with 3-5 min rest between sets
Gymnastics WOD
5-4- 3-2- 1 of:
Strict Ring Pull ups with 3 second pause at the top and bottom
Strict Ring Dips with 3 second pause at the top and bottom
Conditioning
4 rounds for time of:
8 Snatch Grip Deadlifts
6 Hang Snatches
4 Overhead Squats
Rx = 95/65
Friday
Open Gym
Saturday
RP Nutrition Template = Light
16 minutes counting down on a clock
Partner Up
Partner A: Row for meters
Partner B: Hold the top of a deadlift
Rowing from Partner A can only begin once the deadlift hold from Partner B is in place. Switch as
needed.
Rx: 245 / 175
Score is total meters rowed in 16 mins.
Sunday
RP Nutrition Template = Light
Conditioning
CrossFit Games Open Workout 14.4
14 min AMRAP
60 Calorie Row
50 T2B
40 Wall balls (20/14)
30 Cleans (135/95)
20 Muscle Ups