3.26 - 4.1

The 2018 CrossFit Open is in the books! Congratulations for making it through one of the most challenging Opens to date. Both Team Red and Team Blue brought it each and every week. Our Friday Night Lights sessions were among the best we’ve ever experienced! Thanks for bringing your energy to the gym every week! Unbeaten’s athletes rock!

We now begin our first post-Open strength cycle with a focus on “The Big 3” powerlifting moves (Squat, Bench and Deadlift.) And, as the weather gets warmer, we’ll continue to build in some more running. Memorial Day Murph is only two months away! You will be more than ready!

*Challenge for the Week* - Get a piece of paper and a pen. Write down the following: “In 365 days I want to be___________. Spend 10-15 minutes deciding on your most important goal for the next year. Fasten the paper to a location you see multiple times per day - your computer, dresser where you put your phone at night, or the refrigerator. Make the goal S.M.A.R.T. – (Specific. Measurable. Attainable. Relevant. Timely.)

***
Quote of the Week:  “Setting goals is the first step in turning the invisible into the visible.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 2-4 reps in the tank. Warmup sets should be 3-6 reps.

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

EMOTM for 16 Minutes

1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (75/55)
3rd Minute: 10 T2B

4th Minute: 8 Burpee Box Jump Overs (24/20)

Tuesday

RP Nutrition Template = Light

Conditioning

20 Minute AMRAP

12/10 Calories on Bike
7 Power Cleans (115/75)
7 Bar Facing Burpees

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 2-4 reps in the tank. Warmup sets should be 3-6 reps.

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

2 Rounds for Time (20 min cap)

16 Single Arm Dumbbell / KB Z-Presses (8 each arm, then switch)
50 Double Unders
14 Alternating Dumbbell / KB Snatches
50 Double Unders
12 Double Arm Dumbbell / KB Clean and Presses
50 Double Unders

 

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Snatch Complex

In 20 Minutes, Work to a Heavy Complex for the Day of:

Power Snatch + Hang Squat Snatch + Squat Snatch

Gymnastics

3 Rounds for Quality

15 Hollow Rocks
8-10 Strict False Grip Pullups on Rings (Use Bands if Needed)
5 Tempo Strict Rings Dips (3 Second Negative, 1 Second Up)
8 Tempo Pushups (3 Second Negative, 1 Second Up)

Friday

RP Nutrition Template = Rest

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 2-4 reps in the tank. Warmup sets should be 3-6 reps.

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

“Jackie”

1000 meter row
50 Thrusters (45 pounds for everyone) – do not drop the empty bar
30 pull-ups

Sunday

RP Nutrition Template = Light

 

Conditioning

Partner Up

800m Run Together

Then

60 Strict Pullups
80 Strict Ring Dips
100 Air Squats Into a Box Jump

(Split work as needed, except the Air Squats into Box Jumps – complete one at a time. Think about being EXPLOSIVE from the bottom of the squat.)

Then

800m Run Together