Nothing gets us more excited than seeing 100 percent effort, when our athletes leave it all out on the floor during workouts. We saw a lot of that this week. Keep it up!
Congrats to everyone who took on the Tunnel to Towers run this weekend, and a belated congratulations to everyone with competed at (and podiumed at!) Flex on the Beach! We have an awesome community of athletes.
As the summer heat continues, let’s make sure to stay hydrated and make sure we are recovering well between workouts.
This week, we continue working toward our peak week for strength and push forward with our challenging conditioning series. Be sure to get in some good recovery work following our workouts. Recovery is critical to our long-term success
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Quote of the Week: “The mind is everything. What you think you become.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work
Monday
RP Nutrition Template = Light
Strength
Strict Press
5 x 5
Conditioning
8 minute AMRAP
10 Toes to Bar
30 Double-Unders
Rest 4:00
8 minute AMRAP
Wallballs (20/14)*
*For every break on the wallballs, complete 15 abmat sit-ups.
Tuesday
RP Nutrition Template = Light
Conditioning
In a 4 minute window
3 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
Rest 4:00
In a 4 minute window
2 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/75)
Time remaining, Max Calorie Row
Rest 4:00
In a 4 minute window
1 Round
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
*Score is total calories rowed
Wednesday
RP Nutrition Template = Light
Strength
Deadlift
3 x 1 x 95%
Conditioning
21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees
Thursday
RP Nutrition Template = Light
Strength, Part 1
Every 2 minutes for 6 rounds
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk
Strength, Part 2
Every 2 minutes for 6 rounds
3 Clean Grip Deadlifts + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk
Gymnastics Conditioning
15 Strict Pullups
Rest 1 min
12 Strict Pullups
Rest :45
9 Strict Pullups
Rest :30
6 Strict Pullups
Rest :15
3 Strict Pullups
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
800 meter run together
100 OHS (45/35)
800 meter run together
100 Thrusters (45/35)
800m run together
100 Front Squats (45/35)
*30 minute cap*
Sunday
RP Nutrition Template = Light
CrossFit Open Workout 11.1
10 min AMRAP
30 Double-unders
15 Power snatches (75/55)