3.5 - 3.11

Welcome to March with two weeks already complete of the 2018 CrossFit Open! In 18.2 we saw a heavy dose of dumbbells and burpees, both of which we’ve focused on throughout Open prep. We also saw some PRs during the clean portion. Way to go! Let’s keep the momentum going into 18.3 and make sure we are recovering well during the week. Go blue! Go red!

*Challenge for the Week* - Each morning, write down one thing that would make the day great. And right before bed, write down two amazing things that happened during the day. Both exercises will create a unique perspective for you as you create mindfulness around how everyday events can be extraordinary.  

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Quote of the Week:  “The little things? The little moments? They aren’t little.”

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; 2018 Open Prep

Where you are right now: 2018 CrossFit Open

Where you are going Post-Open strength cycle

Monday

RP Nutrition Template = Light

Conditioning

5 Rounds of

1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

*Score is total reps completed*

Tuesday

RP Nutrition Template = Light

Strength

Back Squat

5x5 @ 73% of 1RM

 

Conditioning

Partner Up

18 min AMRAP

Athlete A: 15/12 Calorie Row
Athlete B: 7 Box Jumps (24/20) + 7 Chest to Bar Pull-Ups

(Switch when row is complete)

(Score is total team box jumps to team C2B Pullups)

Wednesday

RP Nutrition Template = Light

Strength

Strict Press

5x5 @ 73% of 1RM

Conditioning

8 min AMRAP

Ascending Ladder

1 Power Clean
1 HSPU
2 Power Cleans
2 HSPUs
3 Power Cleans
3 HSPUs…

(Score is total reps)

Rx = bodyweight for men & ¾ bodyweight for women

 

Thursday

RP Nutrition Template = Light

Skill Work

Alternating On the Minute x 12

Odd Minutes: 3-5 Ring Muscle Ups
Even Minutes: 30 Seconds of Hollow Rocks

Dumbbell Work + Conditioning

9 Minutes of:

Minute 1 – 5 single arm, alternating DB power snatches from hang (each arm for 10 total reps) (50/35)
Minute 2 – 40 seconds of doubleunders
Minute 3 – 10 single-arm dumbbell OHS (50/35)

Friday

2018 CrossFit Open 18.2 & Friday Night Lights

Saturday

RP Nutrition Template = Rest

Rest Day / Open Gym

Sunday

RP Nutrition Template = Light

Strength

Deadlift

5x5 @73% of 1RM

Conditioning

3 Rounds for Time

40 Pushups
30 Jumping Air Squats
20 T2B
10 KB Swings (2pd / 1.5pd)