This is the week you all have been waiting for. You spent 8 weeks learning how to eat for fuel and performance for your life and made big changes to how you lived. Now is when you put this time to use, crushing your old PRs with the new you. This is where it all becomes worth it.

 

We will be testing throughout the week and next week. With the Opens we obviously have a lot to work around but we need to focus on this just like at the beginning of the Challenge. The full schedule will be released tomorrow night, but be prepared for testing Tuesday and Wednesday of this week, then probably the same days next week. This gives everyone time to be ready for/from the Open WODs and give both things full attention they deserve.

 

 

MONDAY

 

BootCamp Sprint

 

1. EMOM 5m
5-7 Strict HSPU/7-10 Push-ups

EMOM 5m
7-15 Calorie Row

EMOM 5m
7-12 Burpees

 

2. Conditioning : 8 Minute AMRAP
– Row 1000m, then AMRAP Box Jumps 24/20 (full stand), every 10 reps perform 10 situps

 

CrossFit

 

Strength : Overhead Squat
1-1-1-1-1

 

– Must come from the floor and from a clean and jerk

 

 

WOD : 3 Rounds
5 Front Squat 135/95
10 Hang Power Clean
15 Lateral Bar Hops
after last round perform 100 Double Unders

 

S: 75/55, 150 Singles
L1: 95/65, 200 Singles or 50 Double Unders

 

Rx+: 165/115, Hang Power Clean and Jerk

 

 

The Program

 

1. Strength and WOD Rx+

– Try Close Grip as much as possible for OHS

 

2. High Bar Back Squat
3-3-3-1-1-1

 

3a: 5X2 Power Snatch, rest :60
3b: 5xME HS Walk in 30s, rest :60

 

4. 5 TGU each side, 70/53