1.29 - 2.4

Congrats to our athletes for taking on the Masters Competition this weekend! Way to go!

We are getting closer and closer to the 2018 CrossFit Open? Have you registered yet? If not, register ASAP so we can add you to our Friday Night Lights teams!

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Quote of the Week:  “Before anything else, preparation is the key to success.”

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 = Light

Open Work Capacity

5 Rounds

5 Push Press, bar taken from the Ground
8 T2B

Rest 2:00 between rounds

Sprint Conditioning

4 Rounds for Max Calories

1 minute assault bike

Your score is your lowest round recorded. Aim for 20/16 calories or more each round.  

Rest 3 minutes between efforts

Tuesday

RP Nutrition Template = Light

Strength

Front Squats

4 rounds of the following:

2 reps
10 seconds rest with bar racked
2 reps
10 seconds rest with bar racked
2 reps

Conditioning

3 Rounds

24 Unbroken Wallballs
50 foot OH Walking Lunge with Single Dumbbell (50/35)
Rest :90
15 Thrusters (95/65)
12 Box Jumps
Rest 3 minutes

*Your score is your slowest round

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build over 4-5 sets to a heavy 4RM for the day.

Then 4x4 @ 85% of 4RM you just completed

As you build up, do not hit 4 reps until the final set. Warmup sets should jump an appropriate amount of weight at 2-3 reps per warmup set. Do not fail on the main set.

Conditioning

3 Rounds for Time

50 foot HS Walk
20 Alternating Dumbbell Snatches (50/35)
20 Dumbbell front squats

Thursday

RP Nutrition Template = Light

Weightlifting

In 20 minutes: Find a heavy squat snatch for the day

then

In 20 minutes: Find a heavy squat clean for the day

Conditioning

Complete 3 rounds for quality of:

20 Arch Rocks
30 Band Pull Aparts
:60 plank

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Build over 4-5 sets to a heavy 4RM for the day.

Then 4x4 @ 85 4RM just completed

As you build up, do not hit 4 reps until the final set. Warmup sets should jump an appropriate amount of weight at 2-3 reps per warmup set. Do not fail on the main set.

Conditioning

12 minute AMRAP

Row 250m
15 DB Hang Cleans (50/35)
20 DB Shoulder-to-Overhead

Sunday

RP Nutrition Template = Light

Conditioning

For Time

100/70 Calorie Row
6 Rope Climbs

30 Squat Clean Thrusters (115/75)