New Cycle Notes
We are starting a new cycle today! We asked you what you’d like to see more of in the program and we heard ya loud and clear! You’ll see that our next cycle includes more overhead pressing, sandbag grunt work, gymnastics strength endurance, positional work off blocks for your oly lifts and conditioning pieces that will keep you fit for any upcoming Qualifiers you have on the calendar!
You’ll notice some tempo back squats mixed in with some regular squats as well as shoulder corrective pieces to cap off a session, especially since we are focusing a lot more on upper body strength this cycle.
This cycle will take you through October 10th but will take into consideration the WZA online qualifier.
Please use the below template to plan your week and remember that the optional sessions can be done in 3 ways:
Option 1 – Skip!
Option 2 – Complete as a second session
Option 3 – Prioritize over the primary session if it is something you’ve deemed a weakness in your game and needs additional focus
Monday – Back Squat + Snatch (utilizing blocks) + Gymnastics + WL Conditioning + Accessory
Optional – Sandbag Conditioning
Tuesday – Strict Press + Gymnastics Volume Accumulation + Gymnastics Conditioning + Accessory
Optional – Assault or Echo Bike
Wednesday – Clean & Jerk (utilizing blocks) + EMOM Conditioning (long) + Stability Work
Optional – BikeErg or Row Session
Thursday – Active Recovery Day or Zone 2 Session
Friday – Front Squat + Push-Press + Classic CF Conditioning
Optional – Gymnastic Skill Work + Sled/Strongman Finisher
Saturday
– Deadlift + Intervals + Accessory
Optional – Run
As always, please adjust the volume of the training program. We understand that you all have different schedules, responsibilities, etc so do what you can but don’t stress if you can’t do everything on the program!
Mobility, Activation & Warm-Up Flow
Rotate through the following two drills over the course of 4 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
and then …
Two sets of:
30 seconds of Prone Facing Pass Thrus (add weight if you’d like)
Rest 30 seconds
and then …
Warm-Up Flow
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds Wall Slides
60 Seconds Row @ 70-75% effort
30 Seconds Deep Squat Progression
A.
Every 2:30, for 12:30 (5 sets):
70% Tempo Back Squat x 2 reps @ 32X1
B.
Three sets of:
Snatch Press from Receiving Position x 2-3 reps
Rest 60 seconds
**Earn this position and avoid any ‘bouncing’ in the bottom position! If you struggle to get into a good position then try this drill.
and then …
Every 90 seconds, for 15 minutes (10 sets of):
*Hang Snatch x 1 rep
Set 1-2: 70%
Set 3-4: 75%
Set 5-6: 78%
Set 7-8: 81%
Sets 9-10: 84%
*These are preferably done off blocks. Please focus on executing a strong ‘uppercut’ finish.
C.
35-54:
Complete five rounds for time:
5 Overhead Squats
10 Front Rack Kettlebell Lunges (50/35 lbs)
15 Pull Ups
35-49: 155/105 lbs
50-54: 135/95 lbs
55+:
Complete five rounds for time:
4 Overhead Squats
8 Front Rack Kettlebell Lunges (35/20 lbs)
12 Pull Ups
55-59: 105/75 lbs
60+: 95/65 lbs
Time cap: 12:00
D.
Three sets of:
Single Leg Glute Bridges x 10-12 reps each side
Rest 60 seconds
*You may add a dumbbell for weight if you’d like
Athlete Notes:
Today we’re throwing a little classic CrossFit triplet at you. The combo of Overhead Squats, Lunges, and Pull-Ups are going to smoke your legs and shoulders. That said, you might as well go fast before they burnout! 😉
You’ll be taking the overhead squat barbell from the floor and we’re looking for these to be unbroken. If you are unable to do them unbroken then please reduce the load. After those you’ll have a quick transition as you move into the dumbbell lunges which again we expect to be unbroken so pick a weight that allows you to do this. The final movement is pull-ups. If pull-up endurance isn’t a strong suit for you then plan on 1-2 quick breaks but get your hands back on the rig quickly. I’d rather see quick, small breaks versus one really long break on the pull-ups. If you feel like you are going to tear at any point then please stop; ain’t nobody got times for ripped up hands!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Sandbag Conditioning
Every 8 minutes, for 32 minutes:
5 Sandbag Cleans
30/22 Calorie Row or Ski
5 Sandbag Cleans
30/22 Calorie Bike
35-49:
150/100 lbs
50-54: 125/75 lbs
55+: 100/50 lbs