11.28 - 12.4

We hope everyone had an excellent Thanksgiving weekend! We had a great week of training and it was awesome to see everyone make time to get into the gym for some training. If you feel like you let go of your training or your nutrition over the break, don’t sweat it! That is OK and completely normal. Just pick off right where you left off! There is no expectation that any of us be “perfect” in anything we do. When it comes to nutrition and fitness, it’s easy to say: “I can’t believe I’ve been so lazy!” or “I’ll start on January 1.” Make the decision to be kind to yourself and make a healthy decision in this very moment and you will be right back “on track.”

As a reminder, our 2016 Christmas Party is on December 17 th . Please sign up with one of the coaches and pay as soon as possible so we can reserve your ticket.

This week, we continue our fifth strength mesocycle of the year and build closer to our official 2017 Open prep.

Quote of the Week: “The secret to getting ahead is getting started.” – Mark Twain

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; strength mesocycle 3; strength mesocycle 4

Where you are right now: Strength mesocycle 5 with Open-style metcons.

Where you are going: 2017 Open prep.


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One and a quarter squats

5x5 at 50-60% (your choice based on comfort level with the movement)


10 min AMRAP

30 DUs

10 Power Cleans (135/95#)

30 DUs

10 C2B Pullups


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Dealer’s Choice Partner Conditioning

30 minutes on a clock, counting down. Partners should set up one barbell (95/65) and have access to

various items (Wall ball, KB, abmat, rig, etc.)

Partner A calls out any movement and rows 10 calories while Partner B performs 10 repetitions of the

called movement. No repeat movements. You can call “burpees” and then “burpees over the bar” but

not simply “burpees” twice. Be creative. Have fun. Don’t call rope climbs or 10 mile runs.

Once Partner A is done rowing, he/she performs the movement while Partner B rows 10 calories. Then

you switch and continue that pattern for the 30 minutes.

Your score in this workout is the level of fun you had during the workout on a scale of 1-10.


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Narrow Grip Bench Press (hands about 8-10 inches apart – NOT touching)

5x6-8 at 70%


4 Rounds for Time

400m Run

50' KB Walking Lunge (1.5pd/1pd) (in each hand)

10 KB 1-Arm Snatch (1.5pd/1pd)


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Deadlifts from “blocks” (Place bar atop a 45+25 bumper plate on each side)

5x5 at 65%


For Time

25 Pullups

50 Deadlifts (135/95)

50 HR pushups

50 Box Jumps (24/20 in)

50 V-ups

50 KB Clean-and- Press – alternating arms (1.5/1pd)

25 Pullups


Open Gym


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Conditioning – Partner Up

Teams of 3

100 Calorie Row

75 T2B

50 Power Snatches (115/75)

100 Calorie Row

75 Burpees

50 Clean and Jerks (115/75)

100 Calorie Row

75 KB Swings (1.5/1)

50 Thrusters (115/75)


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CrossFit Open Workout 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

**Rest 6 minutes**


Choose one of the following:

3 sets of 15 unbroken Strict HSPU

4 sets of 12 unbroken Strict HSPU

5 sets of 9 unbroken Strict HSPU

6 sets of 6 unbroken Strict HSPU

Rest 1 minute between sets