11.27 - 12.3

Congrats on getting through another week of training and for getting through our challenging “Turkey Chipper!” As we inch closer to the holidays, be kind to yourself, especially when it comes to nutrition. If you have a cheat meal, approach it in isolation. Instead of saying: “I’ll just wait until January 1 to get on track,” make a healthy decision with your very next meal and don’t be derailed. It’s ok to be a little more relaxed with nutrition around the holidays, just keep it in check.

As a reminder, this year’s Christmas Party is on Dec. 8. Please get your money ($100pp) to a coach ASAP.

***
Quote of the Week:  “Do sharks complain about Monday? No. They’re up early. Biting stuff. Chasing things. Being scary. Reminding everyone they’re a freaking shark. Do that. Be a shark.”

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 Cycles

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 Jerk

5 x 3 @ 80% 1RM Strict Press

Conditioning

3 Rounds for Time

10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Tuesday

RP Nutrition Template = Light

Conditioning

15 Clean and Jerks (athlete selects the weight)
400 Meter Run
12 Clean and Jerks
400 Meter Run
9 Clean and Jerks
400 Meter Run

*For every break during the clean and jerks, run 200m

Two scores in this workout

1) Weight used for clean and jerks
2) Time to complete the workout


Wednesday

RP Nutrition Template = Light

Strength

Back Squat

5 x 3 @ 80% of 1RM

Conditioning

12 min AMRAP

30 T2B
30 Bar Facing Burpees
30 OHS (75/55)

Thursday

RP Nutrition Template = Light

Oly Work

Every :90 for 7 rounds

3 Touch-and-Go Squat Snatches

Conditioning

“Strict Cindy on the Minute”

EMOTM for 20 minutes

5 Strict Pullups
10 Pushups
15 Airsquats

*Scale number of reps or movement to ensure you are finishing each round.

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

20 minute AMRAP

Teams of 2

600 Meter Run Together
60/45 Calorie Row or Bike (split as desired)
30 Power Cleans (split as desired)

 

Use the following weights for each round:
 

Round 1 – 95/65
Round 2 – 115/75
Round 3 – 135/95
Round 4 – 155/105
Round 5 (and beyond)– 185/125

 

Sunday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 @ 80% 1RM Deadlift

Conditioning

CrossFit Open Workout 12.5

7 min AMRAP

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Etc. until the 7 minutes is complete