Week 8! Final week of 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. All workouts are subject to change :).
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 December 12th, 2016
Strength:
3 Rep Max Back Squat
Notes: Work up to a 3RM max
Conditioning:
“Unbroken Finale”
Every 3 minutes for 5 Rounds:
10 Hang Squat Clean Thruster
Toes to Bar ME set
Notes: Score is total Toes to Bar. If you drop the bar you must start the set over.
L1: 45/35 or 15/10 DB’s , V-ups or tuck ups
L2: 65/45, Knee raises
Rx: 95/65
Rx+: 115/75
Tuesday December 13th, 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:
15 min AMRAP:
15 Wall Balls
10 Power Snatches
Notes: L1: 10/8, Alt DB snatch: 15/10 or 45/35 barbell (hang)
L2: 14/10, 75/55
Rx: 20/14, 115/75
Rx+: 30/20, 135/95
Wednesday December 14th, 2016
Conditioning:
“Redemption”
Every minute, on the minute, for 30 minutes:
Minute 1 – Double-Unders
Minute 2 – Burpee Box Jump-Overs
Minute 3 – Push Press
Notes: The infamous 30 min EMOM from week 1 of this cycle. Try to improve.
L1: 50 single unders, 6 BBJO 12/8”, 10 DB PP 15/10
L2: 35 Double Under Attempts, 8 BBJO 20/12, 10 PP 65/45
Rx: 40, 10 24/20”, 12 PP 95/65
Rx+: 50, 10 24/20”, 12 PP 115/80
Thursday December 15th, 2016
Conditioning:
5 RFT:
800m Run
50' Dumbbell Walking Lunge (in each hand)
10 Dumbbell 1-Arm Snatch (5/arm)
Notes: L1: 15/10
L2: 35/25
Rx: 60/45
Rx+: 100/70
Friday December 16th, 2016
Strength:
Deadlift
2X5@65%, 5@70%, Max effort set at 75% Record max effort set , Last ME set day
-then-
Strict Behind the Neck Press or DB Press
4XME sets at 75-80% Rest 2 minutes in between sets
Conditioning:
12 minute AMRAP of:
10 Pull-Ups
15 Burpees facing a parallette or DB
Notes: L1: Ring Rows
L2: Banded PU
Rx+: Chest to Bar
Saturday December 17th, 2016
10 Rounds each with a partner
5 Burpees onto a 45# plate
3 Clean and Jerks
100 Meter Sprint
Notes: L1: 15/10 DB, or 45/35
L2: 95/65
Rx: 185/135
Rx+: 225/155
Sunday December 18th, 2016
Conditioning:
“Manuel”
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to row 500 meters
Notes: Score is total reps. Do not count the 400. Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.
Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.
Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
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