1.8 - 1.14

Nice work during our first full week of training in 2018, team! 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:  “Aim high. Stay focused.”

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

Strength Capacity

4 Rounds

Max Strict Press (60% of Bodyweight)
Max Strict Pull-Ups

Rest 3:00 between rounds

Row Conditioning

On the Minute x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest

Gymnastics Conditioning

EMOTM for 7 minutes

7 T2B

Tuesday

RP Nutrition Template = Light

Conditioning, Part 1

Alternating On the Minute x 10 (5 Rounds)

Odd Minutes – :40 Seconds Strict Max Ring Dips
Even Minutes – :40 Seconds Max Sandbag Cleans

Conditioning, Part 2

3 min AMRAP

15/12 Calorie Bike / Row
12 Power Snatches (95/65)

Rest 3 minutes

3 min AMRAP

15/12 Calorie Bike / Row
8 Power Snatches (115/80)

Rest 3 minutes

3 min AMRAP

15/12 Calorie Bike / Row
4 Power Snatches (135/95)

Wednesday

RP Nutrition Template = Light

Strength

Front Squat

3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 90%

Conditioning, Part 1

“Annie:

50-40-30-20-10

Double Unders
Situps

Sprint Conditioning

5 rounds at max effort

:20 max effort bike
2:40 full rest

Split the bikes among the class. Quick transitions.

Thursday

RP Nutrition Template = Light

Conditioning

*For Time*

30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 T2B
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

*For Time*

40 reps at 50% 1RM

Conditioning

Teams of 3

100 Cal Row, 100 Pullups
80 Cal Row, 80 Hang Power Cleans (135/95)
60 Cal Row, 60 Front Squats (135/95)
40 Cal Row, 40 Push Jerks (135/95)
20 Cal Row, 20 Clusters (135/95)

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Regionals 2011 Event 4 – Modified

For time with a 16 min cap

60-ft. handstand walk or 30 Shoulder Taps or :45 seconds accumulated in a handstand hold
10 toes-to-bars
10 double kettlebell deadlifts (2pd/1.5pd in each hand)
60-ft. handstand walk or 30 Shoulder Taps or :45 seconds accumulated in a handstand hold
12 toes-to-bars
12 double kettlebell deadlifts (2pd/1.5pd in each hand)
60-ft. handstand walk or 30 Shoulder Taps or :45 seconds accumulated in a handstand hold
14 toes-to-bars
14 double kettlebell deadlifts (2pd/1.5pd in each hand)
60-ft. handstand walk or 30 Shoulder Taps or :45 seconds accumulated in a handstand hold
16 toes-to-bars
16 double kettlebell deadlifts (2pd/1.5pd in each hand)