1.1 - 1.7

Happy New Year to everyone! We were honored to coach you to the best shape of your life in 2017 and look forward to doing the same in 2018. Even though we’ve been tackling Open WODs for months now (you’ve done virtually every Open workout created!) you are now officially entering 2018 CrossFit Open prep. We’ll continue our strength work, but the focus will be on building the biggest engine possible and putting the strength to good use in our workouts! Go get it! Here’s to a great 2018!

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Quote of the Week:  “Every new beginning comes from some other beginning's end.”

A Look inside the program

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

Where you are right now: 2018 Open Prep

Where you are going: 2018 CrossFit Open; post-Open strength cycle

Monday

RP Nutrition Template = Rest / Light

Conditioning

Partner Up

2017m Partner Row

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

Power Cleans (135/95)
T2B
Burpees over the bar

(alternate movements)

2018m partner row


Tuesday

RP Nutrition Template = Light

Strength

Overhead Series

EMOTM for 10 minutes

2 strict press + 2 push press

Conditioning

15 minute AMRAP

60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

3x10

then

Front Squat

3x10

Conditioning

3 Rounds for Time

15 C2B Pullups
12 Barbell Facing Burpees
9 Power Snatches (115/75)

Thursday

RP Nutrition Template = Light

Conditioning

“Nate”

20 minute AMRAP

2 Muscle-ups
4 HSPUs
8 KB Swings (2pd/1.5pd)

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

3x10 with :90 rest between sets

Conditioning

Partner Up

100 – 90 – 80 – 70 – 60 – 50 – 40 – 30 – 20 – 10

Calorie Row
Burpees

Alternate 10 reps (5 reps in the final round) at a time until done

Sunday

RP Nutrition Template = Light


CrossFit Open Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:

30 DUs
15 Power Snatches (75/55)