4.2 - 4.8

Welcome to April and the true beginning of spring. We’ll be continuing our first post-Open strength cycle with a focus on “The Big 3” powerlifting moves for the next three months (Squat, Bench and Deadlift.) And, we know summer is coming. We’ll get you strong and beach ready. (Coach Murph, you are on your on when it comes to getting a tan. We are not miracle workers…)

UPCOMING EVENT - On April 13 at 6 pm, we will be having a fundraiser for the SUDC Foundation (Sudden Unexplained Death in Childhood). We want to help spread awareness of this organization that helps families that are affected, including one of our own Unbeaten families. On the day of the event, we will be raising funds and we will be doing a family-friendly partner WOD. So come out and help give back to the community. As with all of our events, guests are welcome to join.

*Challenge for the Week* - This week, when the alarm clock goes off, do not press snooze more than one time. Begin your morning routine and do not check your phone for at least 20 minutes. Spend time visualizing what an amazing day would look like for you. Focus on the aspects of your day that YOU can control.

***
Quote of the Week:  “There is nothing better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.”

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; 2018 Summer

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 9 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

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

Conditioning

6 Rounds for Time

200m Run or 250m Row
50 Double Unders

-14 minute time cap-

COACH’S TIP: After the first round, use the first third to half of the runs / rows to recover your breath and get back into a steady breathing cadence. You will be in the “red” after the double unders. Work to recover and get back into the “yellow” or “orange.” Our goal for the double under sets is to be unbroken. If you are scaling with the jump rope today, use the following tempo to work on double unders: single-single-double. If that’s the path you choose, your goal should be to complete 10-15 double unders per round, not 50. Double unders, regardless of skill level, should take 45 seconds to one minute to complete. Note the clock when you start jumping. If you go over 60 seconds, begin your next run.

Tuesday

RP Nutrition Template = Light

Conditioning

27-21-18-15-9-6-3

Alternating DB Snatches (50/35)
T2B
Burpees

30 minute time cap

COACH’S TIP: This one will be grinder. We are testing your mental fortitude here as much as your conditioning. Stay in constant motion during the snatches and burpees. This may mean scaling the weight. For T2B begin with small sets early, even if you feel great at first.

NOTE: There is NO round of 12 here – When we tested this WOD, 50% of the athletes completed a round of 12 errantly. Trust them (and us), you do not want to add that extra round.

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 9 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

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

Conditioning

10 min AMRAP

15 Power Snatches (75/55)
30 Wallballs (20/14)
15 Box Jump Overs (20 inches for all)

COACH’S TIP: Our goal is to stay in constant motion today. You will be tired following the back squats. Find a weight for the power snatches where 15 reps would be unbroken when fresh. Make these look pretty. These are snatches, not “ground to overhead.” During the wall balls, work on controlling your breath. Find a steady cadence for each rep and use your legs and hips to drive the ball up. Do not rely simply on the shoulders and arms. During the box jump overs, focus on your transition to the next rep. Often, this means stepping down from the box and spinning rather than jumping down. Use your arms to drive toward the ceiling on each jump. Move deliberately. Focus on the rep at hand, not how much work is remaining in the workout. Stay present.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Clean Complex

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

Power Clean + Hang Squat Clean + Squat Clean

COACH’S TIP: Ignore the leaderboard and ignore everyone else in the room today. Your goal is to find a weight where you make each clean look perfect. A successful training session today is more about how well you move and less about how much weight you are moving. Catch the cleans in a tall position. Avoid the inclination to look down at the ground when you are standing the weight up. Drive those elbows toward the ceiling. Again, make these look beautiful. If this means cleaning at 40 or 50% of your 1RM, that’s completely fine. We are looking for form progress, not your max weight effort.

Gymnastics

3 Rounds for Quality:

15 Second Ring Support Hold right into 5 Strict Ring Dips

COACH’S TIP: move the rings higher than you think you should. When locked out at the top of the hold, you should be fully extended, toes pointing down. In this position, your toes should be 1-2 inches off the ground. This usually requires you to jump into the first rep. Do your best to “open” up the rings at the top of the hold – palms facing forward.

5 Tempo Negative HSPU (3 Second Negative, Come off Wall, Kick Back Up for Next Rep.

COACH’S TIP: Kicking up to the wall is an overlooked skill that should be second nature with extensive practice.

5 Tempo Strict Pullups (5 Second Negative, 1 Second Up)

COACH’S TIP: Keep the lats as engaged as possible during the negative. Even our competition-level athletes should consider using a band here. 5 seconds is challenging. Break the sets up if you find you are starting to rush the count.

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 9 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

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

Conditioning

Teams of 3

For Time:

400 Meter Run Together
3 Rope Climbs (1 each, alternate after each rep)
15 Squat Cleans (115/75) (5 each, alternate after 5 reps)
400 Meter Run Together
6 Rope Climbs (2 each, alternate after each rep)
21 Squat Cleans (115/75) (5 each, alternate after 7 reps)
400 Meter Run Together
9 Rope Climbs (3 each, alternate after each rep)
27 Squat Cleans (115/75) (9 each, alternate after 9 reps)

COACH’S TIP: This workout gets more challenging as it progresses. We are looking for a weight here on the cleans that you can do unbroken for 10 reps when fresh. Your final nine cleans should be done in two sets (5 and 4) at a maximum. During the rope climbs, focus on bringing your knees and legs up as high as possible on every “pull.” Think about saving your arms and, as you ascend, think about rope climbs as a leg exercise.

Sunday

RP Nutrition Template = Light

 

Conditioning

Partner Up

800m Run Together

Then

60 T2B
80 Burpees
100 Goblet Squats (1.5pd / 1pd)

Then

800m Run Together

 

COACH’S TIP: Challenge each other on the run. These should be high-level efforts that bring you in the door pretty gassed. From there, begin our triplet and work on getting your breathing back under control. Work on quick transitions during our T2B. During the burpees, consider doing 5 at a time and then switching with your partner. On our goblet squats, 10 reps at a time will be a high-bar to meet. Stay tall and give us perfect squats. The second run will feel very much what it’s like when a triathlete transitions off the bike and begins their run. This is the same feeling you will get during Murph on Memorial Day. Embrace that challenge. Give yourself 200-400 meters to find your legs again and then do whatever it takes to get across that finish line. Complete the final run as a team. You should work to cross that finish line together!