New Programming – The 2017 CrossFit Open is in the bag. For some of you this comes as a huge relief. On the other hand, some others are still analyzing their rep schemes and wondering if they couldn’t have eked out a couple more here or there to change their position on the leaderboard. In any case I’m happily done working around the genius of Dave Castro’s programming for another 11 months. Now we can get back to steadily improving overall strength, conditioning, and gymnastic skills. And you can refocus on chipping away at whatever’s holding you back from the next level test.

This week we step back from super-CrossFitty movements like the high rep barbell snatch and muscle-up, as we start another 4 week Athletic Power and Speed Cycle. The intention of this program is to develop explosive hip strength, build lean muscle, and burn off fat. The classes are packed with a lot of work, meaning you must be focused, pay attention to the coaches, and get right to work to get everything done in an hour.

10 Performance – Ben Williams will be in the gym tonight sampling 10 Performance protein & carbs. Bring your empty blender bottle for some free pre & post-workout fuel. Big discount on your first order. If you placed an order last week, it’s here!

Ladies’ Night – This Saturday at 6 pm. Free women’s only workout. Bring your favorite wine or light app to share with your #womenofMVMNT crew after the workout. Members only please. RSVP by signing up in Mind Body. No foolin.

BBQ Thanks!! – Many thanks to everyone that came out for the BBQ on Saturday. Shoutout to Robert for photographing the last few workouts. Thanks to Captain Juan and Graham for manning the grill. Thanks to Kathy for setting up and cleaning up. Most importantly, thanks to Andrew for the solid tank top game.

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps

L0/1 – sub broad jumps if necessary

B.
3 sets
5 Jump Squats

L3/4 – empty bar, add weight each set
L2 – kettlebell
L0/1 – unweighted

Strength
20 Minutes (total, including warmup sets)

Levels 2-4
5 x 5
Back Squat (65%)

Levels 0/1
5-6 sets
5 Double Kettlebell Squats
5 Push-ups
30/30 Side Plank
Rest

Conditioning

Alternate with a partner:

A. (10 Minutes)
4 Rounds (each 1:15/1:15)

8 Front Squats
45 sec max reps Box Jumps
Rest (1:15 seconds, during your partner’s turn)

It’s important to understand the timing on this or everyone will be lost. You have 30 seconds to complete 8 squats–if you finish early, you must rest until 30 seconds is up. Then you have 45 seconds to get as many box jumps as you can. It goes like this:
At the call of “3,2,1 go!” Partner A will begin 8 squats; once she is finished, she has to wait until the timer hits :30 at which point she will begin box jumps for 45 more seconds. At 1:15, the coach will call “switch!” and now Partner B starts his squats while Partner A rests. At 1:45 on the clock Partner B will begin his box jumps until 2:30, when the first round is over and now Partner A starts her second round of squats.

L4 – 115/85
L3 – 95/65
L0-2 – KB goblet squats

B. (6 Minutes)
3 Rounds

60 sec Farmer Walk
60 sec rest