2.5 - 2.11

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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

4 Rounds (no score for this one)

5 Unbroken Power Cleans (athlete chooses weight – try to increase weight between rounds)
10 Bar Facing Burpees

Rest 2:00 between rounds

Rest at least 10 minutes prior to taking on:

Open Work Aerobic Capacity Baseline Test

Assault Bike

Athletes will be prescribed a starting RPM on the Assault Bike by the coach to maintain for one minute.

Each passing minute the athlete must hold two more RPMs than the previous minute until failure.

Each athlete’s score is the RPMs of their last successful minute on the bike.

Tuesday

RP Nutrition Template = Light

Barbell Cycling

Every 90 Seconds for 6 rounds
Hang Power Clean + Hang Squat Clean + Front Squat

Conditioning

5 Rounds for Time

20/15 Calorie Row
10 Thrusters (95/65)

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build over 4-5 sets to a heavy 3RM for the day.

Then 5x3 @ 90% of 3RM you just completed

As you build up, do not hit 3 reps until the final set. Warmup sets should jump an appropriate amount of weight at 1-2 reps per warmup set. Do not fail on the main set.

Conditioning

For Time

1,000m Row
100 Double Unders
10 Rounds of Chest to Bar “Cindy”

Cindy = 5 C2B Pullups, 10 Pushups, 15 Airsquats

Thursday

RP Nutrition Template = Light

Skill Work

Spend 20 minutes working on DB Squat Snatches. Alternate arms.

Conditioning

4 Rounds of

3 min AMRAP

20 Box Jump Overs (24/20)
15 T2B
Max Power Snatches (115/75)

Rest 3 minutes between rounds

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Build over 4-5 sets to a heavy 3RM for the day.

Then 5x3 @ 90 of the 3RM just completed

As you build up, do not hit 3 reps until the final set. Warmup sets should jump an appropriate amount of weight at 1-2 reps per warmup set. Do not fail on the main set.

Conditioning

12-10-8-6-4-2

Overhead Squats (95/65)
Ring Muscle Ups
Bar-Facing Burpees

Sunday

RP Nutrition Template = Light

Conditioning

For Time

50-ft. single dumbbell overhead walking lunge (50/35)
75 double-unders
40 unbroken wall balls
5 rope climbs
40 unbroken wall balls
75 double unders
50-ft. single dumbbell overhead walking lunge (50/35)