7.2 - 7.8

Ok, team. We’ve just finished a full 3 month strength training cycle! Congratulations for making it through! This week, we test our progress. Don’t attach too much meaning to numbers, though. Fitness and strength are a lifelong pursuit. We’ve learned that the longer you do it, the harder it gets. That’s a good thing.

Don’t “identify” with any of the numbers. You are not a bench press. You are not a squat. You are not a deadlift. You are an athlete. One who has good days and bad days. Enjoy that journey and the results will come, but they won’t matter as much…

*Challenge for the Week* - Spend 5 minutes in personal meditation each day this week. Consider using a meditation app such as Headspace.

***
Quote of the Week: “You are not a bench press. You are not a squat. You are not a deadlift. You are an athlete.” - Murph

A Look inside the program

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

Where you are right now: Testing Week

Where you are going 2018 Summer

M o n d a y

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Strength

Bench Press Test

Find a Heavy 1 Rep Bench Press for the Day

Conditioning

For Time

20 Power Snatches (75/55)
20 Barbell-Facing Burpees
20 Overhead Squats (75/55)
20 Barbell-Facing Burpees
20 Squat Snatches (75/55)

COACH’S TIP: Relatively quick one today with a monster week ahead of us. With the weight fairly light, focus on moving extremely well. Make your reps look pretty today!

T u e s d a y

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Strength

Back Squat Test

Find a Heavy 1 Rep for the Day

Conditioning

21 Front Squats, 21 Kettlebell Swings, 200m Run
15 Front Squats, 15 Kettlebell Swings, 200m Run
9 Front Squats, 9 Kettlebell Swings, 200m Run

Rx Barbell – 115/75
Rx Kettlebell – 53/35

COACH’S TIP: Pick a weight today where you can go unbroken on the first round. Barbell comes from the ground. Use the short run to recover for the next round today.


W e d n e s d a y – Happy Independence Day!

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“Fight Club” (same scheme as Fight Gone Bad)

3 rounds for total reps

1 min thrusters (95/65)
1 min power cleans (95/65)
1 min box jump overs (24/20)
1 min pullups
1 min calories on bike
1 min rest

COACH’S TIP: Pacing on this workout will be critical. Aim for your first round to look similar to the final round. You DO NOT want to go too hot out of the gate and leave reps on the table. Be conservative in the first round and pick up the pace as the workout progresses.

T h u r s d a y

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Gymnastics Work

Alternating “On the Minute” x 12 (6 Rounds):

Even Minutes – :45s for Max Strict Handstand Pushups
Odd Minutes – :30 Abmat Situps

Conditioning

3 Rounds for Time

500 Meter Row
12 T2B (30/24)
24 Wallballs

COACH’S TIP: Maximum of one break on the T2B and wallballs today, if possible. Go get it. This is a fun one.

F r i d a y

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Conditioning

CrossFit Linchpin Test 5

For time:

20 Back Squats 225/155
2 mile run
20 Back Squats 225/155

*Use a rack

COACH’S TIP: Looking for a relatively heavy back squat weight today. Find a weight where you can do all the squats each round in 2-3 sets maximum. Maybe you are unable to go unbroken on the first set of squats but that seems aggressive given the rest of the workout.

S a t u r d a y

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Strength

Deadlift Testing

Find a Heavy 1 Rep for the Day

Conditioning

12 minute AMRAP

6 Double Dumbbell Push Presses (50/35)
9 Deadlifts (225/155)
30 Double-Unders

COACH’S TIP: Looking to start, and attempting to stay, unbroken on the push presses today and it may be wise to break the moderately heavy deadlifts into two sets. Oh, by the way, kick some butt on that 1 RM deadlift today!

S u n d a y

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Oly Work

7 Sets, Not for Time – Approximately 2 minutes rest between sets

Pausing Power Clean

There are three pauses in each repetition:

1 – Knee-Level
2 – Mid-Thigh
3 – Power Receiving Position

Conditioning

Black Track: 50 Power Cleans for Time (225/155)
Blue Track: 35 Power Cleans for Time (185/125)
White Track: 30 Power Cleans for Time (135/95)

*Strict 15 min time cap**

COACH’S TIP: This workout should be heavy. In selecting weights for this one, choose a weight that you could confidently do unbroken for 5 reps. The proper strategy today, regardless of weight selected, should be heavy singles. If you are linking multiple reps over multiple sets, you are probably going too light.