Week 8/Cycle 3 2017-2018 season. This is our final off season cycle of the CrossFit Season. The purpose of the off season cycles has been to work on skills, and overall strength in preparation for our pre season and open season training. During this cycle we will be working on long barbell cycles, and doing our first squat cycle of the season- the “Hatch Squat Cycle” The weekly schedule will go as follows:
Mondays: Hatch Squat Day 1
Tuesdays: Gymnastics Strength/Accessory work
Wednesdays: Hatch Squat Day 2
Thursdays: Long Conditioning/Accessory work
Fridays: Barbell Complex Work
Saturdays: Pressing Strength/Partner Workout
Sundays: Long Conditioning
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 9th 2017
Strength:
27 minutes:
Back Squat, Every 3 minutes, on the minute:
1X5@65%, 1x5@70%, 1X5@75%, 1X2@80%
At minute 12 switch to Front Squats and follow the same timing starting at minute 15:00
1X5@60%, 3X5@65%
Conditioning:
For Time:
800 Meter Run
50 Burpee Box Jump Overs
Notes: 14 minute cut off
L1: 12/8”
L2: 20/12”
Rx: 24/20”
Tuesday October 10th 2017
Gymnastics Strength:
EMOM 14:
Odd: 8/6 Strict Handstand Push-Ups
Even: 8/6 Strict Chest to Bar Pull-Ups
Notes: L1: Push-Ups, or seated DB Strict Press, Ring Rows
L2: Piked, Banded (use as many bands as you need to touch your chest)
Rx+: Deficit 4/2”, add reps as needed
Conditioning 2:
“Kingslayer”
5 Rounds
25 KB Swings
10 Burpees
50 Double Unders
10 Push Press
RX:95/65lbs 24/16kg
RX+ 135/95, 32/24kg
Accessory:
4 Rounds
1 minute plank
10 Single Leg deadlifts a side with a KB
Wednesday October 11th 2017
Strength:
30 minutes
Back Squat, Every 3 minutes, on the minute:
2X5@65%, 3X5@70%
At minute 15 switch to Front Squats and follow the same timing starting at minute 18:00
4X5@60%
Conditioning:
“Leatherface”
21-18-15-12-9
Alt DB Snatch
30 Double Unders after each round of DB Snatch
L1: 20/10
L2: 35/20
RX: 50/35
RX+: 75/50
Thursday October 12th 2017
Conditioning:
5 Rounds for time:
400 Meter Run
200 Meter Sandbag Run
20 Toes to Bar
Notes: 35 minute time cap
L1: 30, Tuck Ups
L2: 50/30, Knee Raises
Rx: 70/50
Rx+: 90/70
Accessories:
Standing See Saw Press 4X20 AHAP
Alternate with
DB Row 4X8 a side AHAP
Friday October 13th 2017
Strength:
Every 4 minutes for 24 minutes, building:
1 Power Snatch, 1 Hang Snatch (Squat), 1 Overhead Squat
Conditioning: WOD DEMO
8 minute AMRAP:
6 Deadlifts
12 Lateral Burpees
Notes:
L1: 65/45 or Suitcase KB 12/8kg
L2: 135/95
Rx: 225/155
Rx+: 275/185
Saturday October 14th 2017
Strength:
Every 90 seconds for 15 minutes 5 Bench Press, building
Conditioning:
Partner Workout
14 Rounds alternating:
8 Box Jumps
8 Hang Power Cleans
8 Wall Balls
Notes:
L1: 12/8”, 15/10 DB, 10/8
L2: 20/12”, 75/55, 14/10
Rx: 24/20”, 95/65, 20/14
Rx+: 24/20”, 135/95, 20/14
Sunday October 15th 2017
Conditioning:
10 Rounds for time:
200 Meter Run
10 Pull-Ups
10 KettleBell Swings
10 Push-Ups
250 Meter Row
Notes: 45 minute cut off.
L1: Ring Rows, 12/8kg, Knee or Banded
L2: Banded, 16/12kg
Rx: 24/16kg
Click here for Programming from the week of October 2nd, 2017
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