Week 2! This cycle will focus on building a base for the CrossFit Open, for those unfamiliar with the Open,  you can call this an endurance cycle.

For the entirety of this cycle we will be following this pattern:
On Mondays we will Squat 10/5/3 and work on unbroken movement
On Tuesdays we will focus on gymnastic skills
On Wednesdays we will have long emoms (with an emphasis on one skill)
On Thursdays we will have long “Sunday” workouts
On Fridays we will deadlift
On Saturdays we will workout with a partner
On Sundays as always, we will do a long workout.

As always, scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

Monday October 31st  2016:

Happy Halloween!

Strength:
10 Rep Back Squat

Notes: Up 5-10 pounds from last week. If you did not complete the 20 rep start at 65-70% of your 1RM. Mechanics take priority over load.

Conditioning:
13 Rounds (Unbroken)
6 Hang Cleans
6 Thrusters
6 Toes to Bar
Notes: SCALE! I want you to pick a weight that allows you to do this repscheme unbroken. Do not worry about going too “light” just go faster!  Take breaks as needed to keep the movements unbroken.
L1:  45/35, or 15/10 DB, tuck ups
L2: 75/55, Knee Raises
Rx: 95/65, unbroken cleans into thrusters
Rx+: 135/95, unbroken cleans into thrusters

Tuesday November 1st 2016:

Strength:
Handstands
Every 90 seconds for 18 minutes: (4 rounds)
Min 1: Handstand walk max distance
Min 2: ME Strict Handstand Push-Ups in 45 seconds
Min 3: 30 Hollow Rocks

Notes:  L1: Plank shoulder taps, push-ups
L2: Shoulder taps against the wall, Scale to abmats or piked on a bench/box.
Rx: For the SHSPU do a near maximal set each round (do not go to complete failure)

Conditioning:
Three sets for times of:
30 double Unders
20 Bar Facing Burpees
15 Wall Balls
10 Power Snatches
Rest 90 Seconds

Score is total time

Notes:  L1: 10/8, Alt DB snatch: 15/10 or 25/15 barbell
L2: 14/10, 75/55
Rx: 20/14, 115/75
Rx+: 30/20, 135/95

Wednesday November 2nd 2016:

Skill:
10 minutes to work on muscle up skills and scales (figure out what you are going to do for the workout)

Conditioning:
Every minute, on the minute, for 30 minutes:
Minute 1 – Muscle Ups
Minute 2 – Row
Minute 3 – KB Swings

Notes: L1: 3 MU transitions OR 6 Ring Rows, 100 meter row, 10 Swings 12/8kg
L2: 5 MU Transitions, 150 meter row, 12 Swings 16/12kg
Rx: 3 MU, 200 meter row, 15 Swings 24/16kg
Rx+: 4 MU, 250 meter row, 15 Swings 32/24kg

Thursday November 3rd 2016:

Conditioning:
6 Rounds for time:
800 Meter Run
10 Clean and Jerks (power or squat)

Notes: 45 minute cut off
L1: scale to 400 meter runs as needed, DB 15/10 or BB 55/35
L2: 75/55
Rx: 135/95
Rx+: 165/115

Friday November 4th 2016:

Strength:
Deadlift
5@50%, 5@55%, Max effort set at 60% Record max effort set

Notes: Same as last week, try to get more reps than last week. If you did more than 15 reps last week, go up in weight by 10-20 pounds.

-then-

Strict Behind the Neck Press or DB Press
4X10, build to a max set of ten

Conditioning:
4 RFT;
3 Bar Muscle Ups
6 DB Hang Squat Cleans
12 Ring Dips
18 Calorie Row

Notes: L1: 6 Ring Rows, 15/10, Bench Dips
L2: Jumping BMU or Banded BMU, 25/20, Banded Dips
Rx: 40/30
Rx+: 50/35

Saturday November 5th 2016:

Conditioning:
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 30 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees
20 Handstand Push-Ups

Notes: Find someone your speed, this should feel like 1:1 rest the entire time
L1: DB 15/10, Ring Rows, Push-Ups
L2: 45/35 (do not drop the empty barbell), Banded Pull-ups, Piked box or bench
Rx: 75/55
Rx+ 115/75, Chest to Bar, Strict HSPU

Sunday November 6th 2016:

PCF WORLD CHAMPIONSHIPS!!!!

Click Here For Programming For the Week Of October 24th