Congratulations to everyone who competed this weekend. Several podium spots for our gyms! All of the hard work is paying off. Way to go! Let’s keep the momentum going as we dive into another challenging week of training in preparation for the Open…and to just be awesome humans!
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Registration for the 2017 CrossFit Games Open is now live! We will be doing each workout at our gyms when the Open kicks off. Be sure to register online so you can track your progress year to year!
Quote of the Week: “Never underestimate the importance of having fun.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strengthmesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5
Where you are right now: 2017 Open Prep
Where you are going: 2017 Open Season
Monday
RP Nutrition Template = Light
Strength
Clean and Jerk
Spend 20 minutes working to a heavy rep for the day
Conditioning
5 Rounds for Time
9 Clean and Jerks (135/95)
15 T2B
21 Calorie Row
Rest 2:00 after each round
Tuesday
RP Nutrition Template = Light
Strength
Back Squat
6-6- 6-6- 6
Conditioning
18 min AMRAP
80 Wallballs (20/14)
60 Calorie Row
40 Alternating KB Snatch (1.5/1pd)
20 OHS (115/75)
10 Ring MU
Wednesday
RP Nutrition Template = Light
Strength
6 sets of max rep strict HSPU RIGHT INTO kipping handstand pushups with :90 rest between sets
**Do not come off the wall when you are spent on strict. THAT is when you start kipping.
Conditioning
Ascending Ladder for 10 Minutes:
3 Thrusters (95/65)
3 Over-the- Bar Burpees
6/6, 9/9, 12/12…etc.
Score is total reps
Thursday
Strength
3 sets of:
Max rep strict ring dips right into max rep kipping pullups with :90 between rounds
Rest 2 mins then
3 sets of:
Max kipping dips right into max rep pullups with :90 between rounds
Conditioning
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Ab Mat Sit Ups
Rest 5 mins as a class (wait until last athlete is done)
then
EMOTM for 10 mins
5 Pull Ups
10 Push Ups
15 Squats
Friday
Open Gym / Rest Day
Saturday
RP Nutrition Template = Light
Strength
Conditioning
3 min AMRAP
21 Deadlifts (155/105)
21 Over-the- Rower Burpees
Max Cal Row in time remaining
Rest 3:00
3 min AMRAP
18 Deadlifts (185/135)
18 Over-the- Rower Burpees
Max Cal Row in time remaining
Rest 3:00
3 min AMRAP
15 Deadlifts (225/155)
15 Over-the- Rower Burpees
Max Cal Row in time remaining
Rest 3:00
3 min AMRAP
12 Deadlifts (275/185)
12 Over-the- Rower Burpees
Max Cal Row in time remaining
Score is total calories rowed
Sunday
RP Nutrition Template = Light
Strength
Snatch
Spend 20 minutes establish a heavy rep for the day
Conditioning
CrossFit Open Workout 14.1
10 minute AMRAP
30 double unders
15 Power Snatches (75/55)