Start

MFT 1163
Every year at this time, we release items that have just a little more pride and purpose. Team Misfit took
the open by storm and in a staggering year of growth will take up a humbling percentage of the regional
floors worldwide. We say it every year, and we’re saying it again: if you buy one thing from us all year, we
want it to be the regionals collection. Not only does your money support the athletes, but even more
importantly, the sea of purple on Saturday is a huge form of inspiration heading into day 2. Thank you so
much in advance to everyone who has already and continues to support what we do. We cant wait to see
you guys out on the road in May!
Starting at 12pm Eastern, you can buy the items HERE
In case you missed it, HERE is the Post Open Cycle Podcast. The guys discuss what to expect in the
upcoming Post Open Cycle so you can hit it with true purpose. In our opinion, this is one of the most
crucial times in deciding your outcome for the next year. Buckle down in and focus on addressing what
you really need to.
2017 Post Open Cycle Test Week Day 1
1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″
2. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″
3. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the
floor
4. Gymnastics
Every 2 Minutes Until Failure Complete:
Row 250/200m
4 Toes to Bar
Round 2: 8 T2B
Round 3: 12 T2B
Round 4: 16 T2B
Etc…
MFT 1164

We saw a ton of great 5RM deadlifts posted today. They are definitely a huge step above what we saw
last year. Cheers to you all for stepping it up. When we say no bounce, control the entire way up and
down, this is what we mean. Ryan Gaffigan makes 475# look very smooth for his 5RM deadlift.
2017 Post Open Cycle Test Week Day 2
1. Warm-up
4 Steady Rounds
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
2. Conditioning
2 Mile Run
3. Lift
Find 1RM Snatch
4. Gymnastics
3 Rounds:
50/30 Calories on Bike
5 Rope Climbs
MFT 1165

We are super pumped to be back in San Antonio at Pillar CrossFit this weekend. There are still a few
spots left for the training camp. Whether you are new to the sport of CrossFit, are turning your focus
toward next season, or are moving on to Regionals there is no better way to make progress toward your
goals than to spend the weekend with us at camp. Click HERE for tickets
2017 Post Open Cycle Test Week Day 3
1. Warm-up
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar
2. Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Bike
3. Lift
Find 1RM Split Jerk
4. Gymnastics
AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)
MFT 1166

Remote Coaching athlete Anthony Kemp has shown his typical balance of patience and determination
with his overhead movements. He has been working with Drew to find a good way to work on getting a
powerful hip drive. They came up with a unique method that allows him to get the desired stimulus safely
and effectively. Now that they have it established, he can really go to work this year with the movement.
Here he is with a 175-pound lift. You officially have no excuse to figure out your issues.
2017 Post Open Cycle Test Week Day 4
1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski
2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.
3. Lift
Find 1RM Power Clean
4. Gymnastics
50 Strict Handstand Push-Ups For Time
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap.
Click HERE (https://www.youtube.com/watch?v=kpFJgosZTvg) for some Strict HSPU tips.
MFT 1167

https://www.youtube.com/watch?v=OPa8DtTN47c
Caroline gives you some tips to get the most out of your back squat this cycle. Remember, the focus is
quality movement more than the weight you are moving. That doesn’t mean you don’t try to lift heavy, just
don’t accept anything less than perfect. We will be watching.
2017 Post Open Cycle Test Week Day 5
1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row
2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs
3. Lift
Find 3RM Back Squat
4. Gymnastics
1 Muscle Ups every :15 Seconds until failure
15 Minute Cap.
MFT 1168

Another camp in the books We had a blast with a great group at Pillar CrossFit. A huge thank you to all
who participated and helped make the weekend happen.
2017 Post Open Cycle 1 – Week 1 Day 1
Miss the Post Open Cycle Explanation Podcast? Check it out HERE (https://youtu.be/WwVeMJBolUc).
1. Warm-up
Row 2k
2. Met-Con
“Grace”
30 Clean and Jerk 135/95lbs
3. Strength
Zero Bounce Deadlift 4×4
@60-80% of 1RM
4. Gymnastics
EMOM for 10 Minutes
15 Toes to Bar
15 Burpees to 6” Target
Alternate Movements
5. Accessory
Posterior chain: Front Rack Lunges 4x8
MFT 1169
https://www.youtube.com/watch?v=A52mqx17ack
Remember the focus of the cycle. Your success on the gymnastics piece should be measured by the
quality of your HSPU. Check out the video for some helpful tips.
2017 Post Open Cycle 1 – Week 1 Day 2
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups
2. Strength
5×3 Split Jerk
Perfect reps only
Triples can be successfully done between 60 and 90%
3. Met-Con
50-40-30-20-10
Wallballs 20/14lbs
Pull Ups
4. Gymnastics
Every 5 Minutes for 15 Minutes
Ski 1k/800m
Max Rep Kipping Handstand Push-Ups in 2 sets
5. Accessory
Bench press 10x3 60% Speed Focus
MFT 1170
https://vimeo.com/212842220
Trey Winkler of the Bear Republic CrossFit team with a monster 365# OHS. Watch out for the at the
California Regional as they push for The Games.
2017 Post Open Cycle 1 – Week 1 Day 3
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
10 Minute Steady Bike
then
Floss Ankles and Quads
2. Conditioning
5 Rounds:
Run 800m
Rest 3:00
3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
4. Gymnastics
3 Rounds:
30 Alternating Pistols
30 Push Ups
Rest :60
5. Accessory
Accumulate 75/50 reps of Upper Body Stability Movement
75/50 Strict Pull ups
MFT 1171
We got a lot of messages from folks who missed out on the Jet Pant joggers and STA Tees. They are
back in stock, don’t miss out again. You can get them HERE
2017 Post Open Cycle Week 1 Day 4
1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m
2. Met-Con
AMRAP 8 Minutes
5 Squat Snatch 135/95lbs
2 Rope Climbs
3. Lift
Back Squat 3×5 @70-80%
Click HERE for some squat tips.
4. Gymnastics
Every :20 for 6 Minutes
5 Chest to Bar Pull Ups
5. Accessory
4x15 Pendlay Row
Accumulate 4 sets of Wall sits
Week 1; Day 3
MFT 1172
https://vimeo.com/213253899
Corey Lunney continues to crush everything we throw at him during Regionals Prep. Here he is with a
smooth 500-pound back squat. Creeping up on that triple bodyweight.
2017 Post Open Cycle Week 1 Day 5
1. Warm-up
4 Rounds:
10 Calories on Bike
10 Hang Squat Snatch 75/55lbs
2. Lift
High Catch Power Snatch 6×2
3. Met-Con
5 Rounds:
25/15 Calories on Bike
15 Sumo Deadlift High Pulls 95/65lbs
20 Push Ups
4. Gymnastics
Every 3 Minutes for 12 Minutes
Run 400m
1 Max Set of Muscle Ups
5. Accessory
4 x 12 Single Arm Dumbbell Bench 60#
Week 1; Day 4
MFT 1173
We have quite a few athletes going hard at our Regionals Prep. While the workouts have stepped up to a
whole new level, you can see they still manage to have a ton of fun with it. Check it out and see if you
enjoy watching Turbo Baby beat Mr. Intensity as much as we do.
2017 Post Open Cycle 1 – Week 2 Day 1
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
Run 1 Mile
2. Met-Con
“Fran”
21-15-9
Thrusters 95/65lbs
Pull Ups
3. Strength
Zero Bounce Deadlift 5×3
@60-82.5% of 1RM
4. Gymnastics
EMOM for 8 Minutes
Strict Handstand Push Ups
Either 4, 6, or 8
Reps On The Minute.
5. Accessory
Max Overhead hold
Check out the Round Table Discussion of this piece HERE
MFT 1174
https://vimeo.com/213602178
Tola Morakinyo visited Misfit HQ today to throw some weight around. We love it when friends drop by and
put on a show.
2017 Post Open Cycle 1 – Week 2 Day 2
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
3 Rounds
:30 Handstand Hold
Row 250m
10 Kipping Ring Dips
2. Conditioning
AMRAP 10 Minutes:
12 Power Snatch 75/55lbs
4 Muscle Ups
3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
4. Gymnastics
3 Rounds:
30 Wallballs 20/14lbs
30 GHD Sit Ups
Rest 2:00
5. Accessory
4x8 Romanian Deadlift
Posterior Chain Accessory Plan Week 2 Day 1
MFT 1175
2017 Post Open Cycle 1 – Week 2 Day 3
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
10 Minute Steady Run
Then
Floss Shoulders and Hips
2. Conditioning
8 Rounds:
Row 500m
Rest :90
3. Strength
Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%.
4. Gymnastics
Every 4 Minutes for 12 Minutes:
Ski 500/400m
3 Max Sets of Strict Ring Dips.
5. Accessory
Strict Press Power Cycle Week 2 Day 1
10x3 Press
MFT 1176
2017 Post Open Cycle Week 2 Day 4
1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m
2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees
3. Lift
Back Squat 4×4 @70-80%
4. Gymnastics
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00
5. Accessory
Upper Body Stability Accessory Plan
Week 2; Day 2
Accumulate 5 mins of Farmers Hold
MFT 1177
2017 Post Open Cycle Week 2 Day 5
1. Warm-up
3 Steady Rounds:
15 Box Jump Overs 24/20″
15 Pull Ups
2. Met-Con
4 Rounds:
75 Double Unders
15 Push Jerk 135/95lbs
3. Lift
High Catch Power Clean 6×2
4. Gymnastics
EMOM for 10 Minutes
Bar Muscle Ups
Either 3, 5, or 7
Reps OTM
5. Accessory
Posterior Chain Accessory Plan
Week 2; Day 2
Accumulate 7:00 wall sit
12 x :30 Alternating Lunge Hold
MFT 1178
https://vimeo.com/214426119
Post Open Cycle One is about getting back to the basics. In CrossFit, intensity is as basic necessity.
Remote Coaching athlete Mason Mitchell is buying into the program. Here he experiences the true
meaning of intensity with a huge PR on Fran clocking in at 2:11.
2017 Post Open Cycle 1 – Week 3 Day 1
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
Bike 100 Calories
2. Met-Con
“Nancy”
5 Rounds:
Run 400m
15 Overhead Squats 95/65lbs
3. Strength
Zero Bounce Deadlift 4×4 @60-82.5% of 1RM
4. Gymnastics
Every 2 Minutes for 10 Minutes
Bike 20/12 Calories
20 Push Ups
5. Accessory
Strict Press Power Cycle
Week 2; Day 3
4x8 DB strict press
MFT 1179
Regionals Prep Life. Austin has a newfound purpose now that he knows he will be at regionals. Watch
out!
2017 Post Open Cycle 1 – Week 3 Day 2
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
2. Conditioning
6 Rounds:
4 Squat Cleans 205/145lbs
12 Box Jump Overs 24/20″
12 Toes to Bar
3. Strength
Split Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%
4. Gymnastics
Every 3 Minutes for 15 Minutes
Row 500/400m
R1 30 Chest to Bar
R2 24 Chest to Bar
R3 18 Chest to Bar
R4 12 Chest to Bar
R5 6 Chest to Bar
5. Accessory
Upper Body Stability Accessory Plan
Week 2; Day 4
Accumulate 7 mins of Arms Up Plank Hold (Top of Pushup/Front lean rest)
MFT 1180
Remote Coaching client Matt Wahl has always heaved weight overhead but struggled to catch it. Gabe
did not allow him to go up in weight until he could pause in the catch of each of his reps. Little things like
this will go a long way later in the year. We sincerely hope you are taking that type of thought and
attention to whatever you struggle with in your movements this cycle.
2017 Post Open Cycle 1 – Week 3 Day 3
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
10 Minute Steady Row
Then
Floss Elbows and Calves
2. Conditioning
6 Rounds:
1:00 on, 2:00 off
Ski for Calories
3. Strength
Squat Clean 6×2
Perfect reps only
Double can be successfully done between 60 and 95%.
4. Gymnastics
5 Rounds:
20 Wallballs 20/14lbs
5 Muscle Ups
Rest :60
5. Accessory
Posterior Chain Accessory Plan Week 3, Day 2

4x20 Tempo Back Squats

MFT 1181
2017 Post Open Cycle Week 3 Day 4
1. Warm-up
Move Steady Through
Ski 500m
40 Light Hang Power Clean
Ski 500m
2. Met-Con
AMRAP 10 Minutes:
80/50 Calories on Bike
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.
3. Lift
Back Squat 5×3 @70-80%
Click HERE for a few squat tips.
4. Gymnastics
6 Rounds:
Run 200m
15 Kipping Handstand Push-Ups
5. Accessory
Strict Press Power Cycle
Week 3 Day 2
10x3 Bench Press
MFT 1182
2017 Post Open Cycle Week 3 Day 5
1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups
2. Met-Con
5 Rounds:
21 Front Squats 115/75lbs
7 Bar Muscle Ups
3. Lift
High Catch Power Snatch 5×3
4. Gymnastics
3 Rounds:
100 Double Unders
25 Toes to Bar
Rest :90
5. Accessory
Upper Body Stability Accessory Plan Week 3 Day 3
Accumulate 50 Strict Pull Ups
MFT 1183
Tomorrow is the day! Make sure you head over and get your pick from our summer collection HERE.
2017 Post Open Cycle 1 – Week 4 Day 1
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
Row 2k
2. Met-Con
“Isabel”
30 Snatches 135/95lbs
3. Strength
Zero Bounce Deadlift 5×3 @60-85% of 1RM
4. Gymnastics
4 Rounds:
21 Kettlebell Swings 53/35lbs
21 Chest to Bar Pull Ups
5. Accessory
Posterior Chain Accessory Plan
Week 3 Day 4
Accumulate 7:00 Wall sit
MFT 1184
We had some great success in the Age Division Online Qualifier with multiple Masters and Teen athletes
earning spots at The Games. Congrats to Marya Drabicki for her awesome performance. She finished in
20th Place in the Teen 14-15 division and is waiting on her official invite. Excellent work Marya, we are
very proud.
2017 Post Open Cycle 1 – Week 4 Day 2
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
3 Rounds:
:30 HS Hold
Row 250m
15 Light Push Press
2. Conditioning
For Time:
80 Alternating Pistols
60/40 Calorie Ski
40 Handstand Push Ups
3. Strength
Push Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%
4. Gymnastics
Every 2 Minutes for 10 Minutes
50 Double Unders
15 GHD Sit Ups
5. Accessory
Strict Press Power Cycle
Week 3 Day 4
4x12 DB bench
MFT 1185
https://vimeo.com/215702772
We have quite a few Kettlebell snatches in the Gymnastics today. Matt and Kenzie are here with a few
tips to help you crush the workout and hopefully avoid a purple and black forearm afterward.
2017 Post Open Cycle 1 – Week 4 Day 3
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
10 Minute Steady Run
Then
Floss Shoulders and Hips
2. Conditioning
6 Rounds:
Bike 1k/.8k
Rest 2:00
3. Strength
Squat Snatch 6×2
Perfect reps only
Double can be successfully done between 60 and 95%
4. Gymnastics
Every 3 Minutes for 12 Minutes
24 Kettlebell Snatch 70/53lbs
6 Bar Muscle Ups
5. Accessory
Upper Body Stability Accessory Plan
Week 3 Day 4
Accumulate 7 mins of Farmers Hold
MFT 1186
The gymnastics piece is intended to give you a bunch of Strict HSPU work under fatigue. The guys break
down how you should approach this piece in our latest Round Table Discussion. Check it out
HERE.https://misfitathletics.com/articles/round-table-discussion-post-open-cycle-1-week-4-day-5/
2017 Post Open Cycle Week 4 Day 4
1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Thrusters
Row 500m
2. Met-Con
3 Rounds:
10 Thrusters 155/105lbs
10 Box Jump Overs 30/24″
10 Muscle Ups
3. Lift
Back Squat 3×5 @75-85%
Click HERE for a few squat tips.
4. Gymnastics
Every 5 Minutes for 15 Minutes
Run 800m
Max Rep Strict Handstand Push-Ups
5. Accessory
Posterior Chain Accessory Plan
Week 4 Day 1
4×10 RDL Heavy
MFT 1187

2017 Post Open Cycle Week 4 Day 5

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders
2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around
3. Lift
High Catch Power Clean 5×3
4. Gymnastics
5 Rounds:
60 Double Unders
12 Kipping Ring Dips
Rest :60
5. Accessory
Strict Press Power Cycle
Week 4 Day 1
10x3 Bench
MFT 1188
Max has been crushing it this year and he owes a lot of his success to the high level of his training
partners. Chasing them every day has been vital. He has to fight for his moments to put them in their
place. Here he is taking advantage of one of those moments and as he would say, “feeding Jordan the
corn”!
2017 Post Open Cycle 1 – Week 5 Day 1
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
Run 1 Mile
2. Met-Con
“Helen”
3 Rounds:
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull-Ups
3. Strength
Zero Bounce Deadlift 4×4
@60-85% of 1RM
4. Gymnastics
EMOM for 10 Minutes
10 Kipping Handstand Push-Ups
To Open standard*
5. Accessory
Upper Body Stability Accessory Plan
Week 4 Day 3
50 strict c2b for time. 15 min cap
MFT 1189
Frank the Tank is back with some light percentage work at the end of a long weekend. He ready to throw
down with the rest of his Pillar CrossFit team at the South Regional. Watch out!
2017 Post Open Cycle 1 – Week 5 Day 2
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps
2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row
3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
4. Gymnastics
EMOM for 12 Minutes
Muscle Ups
Either 2, 4, or 6 Reps OTM.
5. Accessory
Posterior Chain Accessory Plan
Week 4 Day 2
4x12 GHR
MFT 1190
2017 Post Open Cycle 1 – Week 5 Day 3
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
10 Minute Steady Bike
then
Floss Ankles and Quads
2. Conditioning
8 Rounds
1:00 on, 1:00 off
Max Double Unders
Max Burpees to 6″
Alternate Movements
3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
4. Gymnastics
EMOM for 6 Minutes
3 Rope Climbs
5. Accessory
Strict Press Power Cycle
Week 4 Day 3
10x3 Bench Press
MFT 1191
2017 Post Open Cycle Week 5 Day 4
1. Warm-up
Move Steady Through
Run 400m
30 Light Good Mornings
Run 400m
2. Met-Con
21-18-15-12-9
Chest to Bar Pull Ups
Overhead Squats 135/95lbs
3. Lift
Back Squat 4×4 @75-85%
Click HERE for a few squat tips.
4. Gymnastics
:30 on :30 off
For 10 Minutes
Max Rep Push Ups
5. Accessory
Upper Body Stability Accessory Plan
Week 4 Day 4
Pendlay Rows 4x15
MFT 1192
https://www.youtube.com/watch?v=xD66_gWy5NY
Drew, Matt, and Seth break down the 2017 Regional workouts.
2017 Post Open Cycle Week 5 Day 5
1. Warm-up
4 Steady Rounds:
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row
2. Met-Con
AMRAP 15 Minutes:
40 Wallballs 20/14lbs
20 GHD Sit-Ups
10 Strict Handstand Push-Ups
3. Lift
High Catch Power Snatch 6×2
4. Gymnastics
Every 4 Minutes for 12 Minutes
Bike 40/25 Calories
15 Toes to Bar
5. Accessory
Posterior Chain Accessory Plan
Week 5 Day 1
4x20 Back Squat
MFT 1193
Check out our latest Round Table Discussion of today’s Strength HERE
https://misfitathletics.com/articles/round-table-discussion-post-open-cycle-1-week-6-day-1/

2017 Post Open Cycle 1 – Week 6 Day 1

Miss the Post Open Cycle Explanation Podcast? Check it out HERE.

1. Warm-up
Bike 100 Calories

2. Met-Con
“Angie”
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

3. Strength
Zero Bounce Deadlift 5×3 @60-87.5% of 1RM

4. Gymnastics
EMOM for 14 Minutes
12 GHD Sit Ups
18/12 Calorie Row
Alternate Movements

5. Accessory
Strict Press Power Cycle
Week 5 Day 2

10x3 Bench
MFT 1194
Can you run hard and still be efficient on the barbell? Matt has some helpful tips on cycling your cleans.
https://www.youtube.com/watch?v=ZegJE9e6fh4
2017 Post Open Cycle 1 – Week 6 Day 2
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
3 Rounds
:30 HS Hold
Row 250m
15 Light Push Press
2. Conditioning
3 Rounds:
Run 800m
21 Hang Power Cleans 135/95lbs
3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
4. Gymnastics
EMOM for 10 Minutes
7 Strict Ring Dips
(Add DB between legs if increased difficulty is needed.)
5. Accessory
Upper Body Stability Accessory Plan
Week 5 Day 2
Accumulate 7:00 HS Hold
MFT 1195
We are beyond proud of Max Bragg who will be competing at the East Regional this weekend. Once you
watch this and learn a little bit about him you will be rooting for him too.
https://www.youtube.com/watch?v=CbaJ-yz8_Bw
2017 Post Open Cycle 1 – Week 6 Day 3
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
10 Minute Steady Row
then
Floss Ankles and Shoulders
2. Conditioning
3 Rounds:
40 Kettlebell Snatch 53/35lbs
120 Double Unders
Rest 2:00
3. Strength
Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
4. Gymnastics
5 Rounds:
5 Strict Handstand Push-Ups
25 Wallballs 20/14lbs
5 Strict Handstand Push-Ups
Rest :90
5. Accessory
Posterior Chain Accessory Plan
Week 5 Day 3
4x12 GHR
MFT 1196
2017 Post Open Cycle Week 6 Day 4
1. Warm-up
Move Steady Through
Ski 500m
50 Goblet Squats
Ski 500m
2. Met-Con
For Time:
50 Lateral Bar Burpees
40 Ring Dips
30 Front Squats 185/125lbs
3. Lift
Back Squat 5×3 @75-85%
Click HERE for a few squat tips.
4. Gymnastics
3 Rounds:
Row 1k/800m
10 Bar Muscle Ups
Rest 2:00
5. Accessory
Strict Press Power Cycle
Week 5 Day 4
4x10 DB Press
MFT 1197
2017 Post Open Cycle Week 6 Day 5
1. Warm-up
3 Steady Rounds:
15 Empty Bar Thrusters
15/10 Calorie Bike
2. Met-Con
4 Rounds:
20 Alternating Pistols
20 Push Press 95/65lbs
3. Lift
High Catch Power Clean 6×2
4. Gymnastics
Every 3 Minutes for 12 Minutes
15 Burpees to 12″
2 Legless Rope Climbs
5. Accessory
Upper Body Stability Accessory Plan
Week 5 Day 4
Pendlay rows 4x15
MFT 1198
2017 Post Open Cycle 1 – Week 7 Day 1
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
Weakness Warm Up
Row 2k
2. Met-Con
“Karen”
150 Wallballs 20/14lbs
3. Strength
Zero Bounce Deadlift 4×4 @70-90% of 1RM
4. Gymnastics
Every 4 Minutes for 12 Minutes:
Bike 30/18 Calories
30 Push-Ups
5. Accessory
Posterior Chain Accessory Plan
Week 5 Day 4
Accumulate wall sit 7:00
MFT 1199
3 years ago, while celebrating Jordan Cook winning the region, Travis Williams vowed to change his life
and commit everything he had to our program so that he could go to The Games. On the right, he is
celebrating his 3rd consecutive trip to The Games. You never know what is in the cards until you go all in
to play your hand.
2017 Post Open Cycle 1 – Week 7 Day 2
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike
10 Toes to Bar
2. Conditioning
3 Rounds:
Run 400m
15 Clean and Jerk 135/95lbs
3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%
4. Gymnastics
5 Rounds:
Row 20/15 Calories
1 Max Set of Toes to Bar
Rest :60
5. Accessory
EMOM for 10 Minutes
1 Heavy Strict Press
Build to 90%+ over the 10 minutes
MFT 1200
Not long ago an unbroken “Karen” was something only seen from a top level Games athlete. Yesterday
we saw many posts of this feat. You all continue to push the envelope and drive this sport forward. Here
is Taylor Foos finishing his Karen unbroken.
2017 Post Open Cycle 1 – Week 7 Day 3
Miss the Post Open Cycle Explanation Podcast? Check it out HERE.
1. Warm-up
10 Minute Steady Bike
Then
Floss Ankles and Quads
2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar
3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%
4. Gymnastics
AMRAP 8 Minutes:
Complete as many sets of 3 Unbroken Muscle Ups as possible
5. Accessory
800m Farmer’s Carry with 53/35lb KBs
MFT 1201
2017 Post Open Cycle Week 7 Day 4
1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
15 Goblet Squats
2. Met-Con
For Time:
Row 500m
25 Power Snatch 75/55lbs
Row 400m
20 Power Snatch
Row 300m
15 Power Snatch
Row 200m
10 Power Snatch
Row 100m
5 Power Snatch
3. Lift
Back Squat 4×4 @80-90%
Click HERE for a few squat tips.
4. Gymnastics
6 Rounds:
Run 200m
10 Strict HSPU
5. Accessory
5×10 Glute Ham Raises
Rest :90
MFT 1202
2017 Post Open Cycle Week 7 Day 5
1. Warm-up
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m
2. Met-Con
40-30-20-10
Burpees to Target
KB Swings 70/53lbs
3. Lift
High Catch Power Snatch 6×2
4. Gymnastics
3 Rounds:
100 Double Unders
25 Chest to Bar
Rest :90
5. Accessory
Pendlay Rows
4×15
Rest 2:00
Pick a weight which allows for perfect reps.
MFT 1203
2017 Post Open Cycle Retest Week Day 1
1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″
2. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″
3. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the
floor
4. Gymnastics
Every 2 Minutes Until Failure Complete:
Row 250/200m
4 Toes to Bar
Round 2: 8 T2B
Round 3: 12 T2B
Round 4: 16 T2B
Etc…
MFT 1204
2017 Post Open Cycle Retest Week Day 2
1. Warm-up
4 Steady Rounds
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
2. Conditioning
2 Mile Run
3. Lift
Find 1RM Snatch
4. Gymnastics
3 Rounds:
50/30 Calories on Bike
5 Rope Climbs
MFT 1205
2017 Post Open Cycle Retest Week Day 3
Refer to MFT #1165
1. Warm-up
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar
2. Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Bike
3. Lift
Find 1RM Split Jerk
4. Gymnastics
AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)
MFT 1206
We continue to be impressed by the overall grit and determination you all have approached the Post
Open cycle with. We have seen so many huge PR’s and improvements in the way you are moving. Don’t
think we aren’t noticing. Here is Raye Scott with a smooth PR jerk. Keep it up!
2017 Post Open Cycle Retest Week Day 4
1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski
2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.
3. Lift
Find 1RM Power Clean
4. Gymnastics
50 Strict Handstand Push-Ups For Time
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap.
Click HERE for some Strict HSPU tips.
MFT 1207
2017 Post Open Cycle Retest Week Day 5
1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row
2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs
3. Lift
Find 3RM Back Squat
4. Gymnastics
1 Muscle Up every :15 Seconds until failure
15 Minute Cap.
Mock Regionals

MFT 1208
WOW! We are still trying to catch our breath from an amazing Regionals season. We are beyond proud of
our athletes that will continue their season in Madison, WI for The CrossFit Games.
No doubt you all watched the Regionals and we hope the performances sparked a fire inside you. We
want to give you all a chance to hit the regional workouts. They will be programmed for the last 3 days of
this week. The first two days of the week will give you a chance to get after some fun, lower stress
workouts that will set you up to crush the Regional tests. Post Open Cycle 2 will begin the following week.
2017 Mock Regionals Week Day 1
1. Warm-up
3 Steady Rounds:
10 Russian Kettlebell Swings
20 Calorie Row
2. Conditioning
For Time:
With a Partner
Bike 10/8k
300 KB Swings 53/35lbs
300 Push Ups
1 Person works at a time. Switch anytime.
3. Lift
5 Rounds:
2:00 on 2:00 off
Max Squat Cleans
R1 50%
R2 60%
R3 70%
R4 80%
R5 90%
4. Gymnastics
80 Muscle Ups for time with a Partner
12 Minute Cap.
MFT 1209
We are incredibly proud of all of our athletes who competed at Regionals this year. These 7 individuals
and 4 teams will continue their season in Madison, WI. Congratulations to Chyna Cho, Alexis Johnson,
Mekenzie Riley, Travis Williams, Paul Castillo, Sam Kwant, Cody Mooney, CrossFit Maximus, Bear
Republic CrossFit, CrossFit XY, and Pillar CrossFit. We are dying to know what other Misfits will join them
next year?
2017 Mock Regionals Week Day 2
1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
Run 800m
2. Conditioning
For Time:
W/ a Partner
AMRAP 16 Minutes
12-9-6
Push Jerk 115/85lbs
Bar Facing Burpees
Complete full WOD, then switch.
3. Lift
EMOM for 10 Minutes
3 Back Squats AHAP
4. Gymnastics
5 Max Sets of Toes to Bar
Rest 2:00 between efforts
MFT 1210
We hope you enjoyed a couple of days with some partner workouts. Now it is time to test yourself a bit.
Set these workouts up as close as possible to what they were like at regionals and have at it. Don’t leave
any regret about them as we get back to work next week.
2017 Mock Regionals Week Day 3
We understand there is a ton of concern surrounding Event 2. Be smart about it. Do what you need to
prepare your shoulders and pecs even before and after Event 1. If something feels off, stop.
1. Primer
AMRAP 4 Minutes:
10 Calorie Row
5 Rower Facing Burpees
10 Light DB Thrusters
2. Conditioning #1
2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes
3. Conditioning #2
2017 Regional Event 2
For Time:
21-15-9
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 6 minutes
MFT 1211
How many of you took the time to set up Regional Event 1 as close as you could to what it looked like?
We know there are a ton of awesome athletes just like Justin Shaffer out there that did not make
regionals. If that is you, there is a reason you are doing the workouts now instead of during one of the
regional weekends. Use this opportunity to show what you’ve got and let it fuel the fire as you prepare to
take the competition floor next year.
2017 Mock Regionals Week Day 4
1. Primer
3 Rounds:
50′ Handstand Walk
10 Burpees
10 Dumbbell Push Press 50/35lbs
2. Conditioning #1
2017 Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
3. Conditioning #2
2017 Regional Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
MFT 1212
2017 Mock Regionals Week Day 5
1. Primer
AMRAP 3 Minutes
7 Power Snatch 115/85lbs
14 Calorie Bike
2. Conditioning #1
2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 11 minutes
3. Conditioning #2
2017 Regional Event 6
For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans
Men use a 30-in. box and a 150-lb. bag
Women use a 24-in. box and a 100-lb. bag
Time cap: 6 minutes
MFT 1213

NEXT CYCLE STARTS HERE .