PRs! PRs! PRs! Wow! It was AWESOME to see how many athletes PRd their deadlift after the latest strength cycle. It goes to show how commitment, consistency, and hard work pays. During those 14 weeks we prepped to improve on single lift, but consider how much strength and confidence you gained along the way. Pretty cool stuff.
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Quote of the Week: “"Success usually comes to those who are too busy to be looking for it."
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 3rd Post-Open Strength Cycle
Where you are right now: Functional strength cycle; early stages of open prep
Where you are going: pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work
Monday
RP Nutrition Template = Light
Strength
Strict Press
5 x 3 @ 5-10 pounds heavier than last week
Conditioning
12 min AMRAP
5 C2B Pullups
10 Box Jump Overs
15 HSPUs
Tuesday
RP Nutrition Template = Light
Conditioning
Partner Up (Split work as desired)
100 Calorie Row
100 Double Unders
100 Abmat Situps
100 HRPU
100 Abmat Situps
100 Double Unders
100 Calorie Row
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
Build up to a 20-rep set. Do not complete more than a single set at 20 reps.
Conditioning
21-15-9
Burpees
Strict Pullups
SDHP (75/55)
Thursday
RP Nutrition Template = Light
Strength, Part 1
Every :90 seconds for 6 rounds
1 Power Snatch + 2 OHS + 3 Hang Squat Snatch
Strength, Part 2
Every :90 seconds for 6 rounds
1 Power Clean + 2 Front Squats + 3 Hang Squat Cleans
Gymnastics Conditioning
100 strict ring dips for time – 10 minute cap
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
20 mins on the clock counting down
400m run
10 Clean & Jerks (135/95)
400m run
8 Clean & Jerks (135/95)
400m run
6 Clean & Jerks (135/95)
400m run
4 Clean & Jerks (135/95)
400m run
2 Clean & Jerks (135/95)
400m run
Max reps of clean and jerks in time remaining (increase weight by 20 pounds every 6 reps for males, 10 pounds every 6 reps for females)
Sunday
RP Nutrition Template = Light
CrossFit Open Workout 11.5
5 Power cleans (145 / 100)
10 Toes to bar
15 Wall balls (20/14)