11.20 - 11.26

Happy Thanksgiving week everyone! We are very thankful for all of you and for trusting us to coach you to your fittest selves. Happy Thanksgiving to you and your families. Enjoy the training week and our special Thanksgiving workout, the “Turkey Chipper!”

***
Quote of the Week: “When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living.” 

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycle

Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep ; gymnastics focused cycle

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

Push Press

5 x 8 @ 70% 1RM Strict Press

Conditioning

5 Tabata Rounds with no rest between Tabata rounds

Tabata 1: Calorie Row
Tabata 2: Wall Balls
Tabata 3: KB Swings (53/35)
Tabata 4: Burpees
Tabata 5: Calorie Row


Tuesday

RP Nutrition Template = Light

Conditioning

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

Bodyweight Bench Press
Strict Pullups
200m run after each round

Wednesday

RP Nutrition Template = Light

Strength

Pause Back Squat

5 x 8 @ 65% of 1RM

Oly Work

Every :90 for 7 rounds

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Clean and Jerk

Conditioning

21-15-9

Burpee Box Jump Overs
T2B

*For Time*

Thursday

RP Nutrition Template = Light

Conditioning

Teams of 2

*45 minutes on a clock counting down*

Runs are completed together. All other work is split as desired. Scale appropriately. Try to arrive to class a few minutes early to stretch and warmup on your own as the WOD will begin promptly at 15 minutes after the hour. 

“2017 Turkey Chipper”

1 mile run
80 Pullups / Ring Rows
80 Pushups
80 Air Squats
800m run
60 KB Swings (53/35)
60 Abmat Situps
60 Wall Balls (20/14)
400m run
40 DUs (each)
40 Empty Bar Thrusters / Medicine Ball Thrusters / PVC Pipe Thrusters
40 Box Jump Overs / Box Step Overs (20 inches for all)
200m run
20 T2B / Knees to Elbow / Knees Up
20 Burpees
20 Ground to Overhead with a plate (25# for all)
100m run
10  Calorie Bike or Row
10  HSPU / Pike Pushup / Hand Release Pushup
10 Ring Muscle Ups / Jumping Muscle Ups / or 2 + 2 Push Pull Scale

*With 5 minutes remaining, EVERYONE in the class transitions to…

5 min AMRAP

Alternating Burpee Box Jump Overs

Two scores in this workout.

1) Time to complete the Turkey Chipper. If chipper is not completed, enter 40:00.

2) Total alternating burpee box jump overs completed 

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

13 minute AMRAP

50 Barbell-Facing Burpees
40 Power Snatches (75/55)
30 Calorie Row
20 HSPUs

 

Sunday

RP Nutrition Template = Light

Strength

Clean Grip Deadlift

5 x 8 @ 50% 1RM Deadlift

Conditioning

CrossFit Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

14 overhead squats
14 chest-to-bar pull-ups

Following same pattern until you fail to complete both rounds.