Week 2
Cycle 1 2017-2018 Season:
Mondays- MU Strength/Squatting Conditioning
Tuesdays-Box Squatting
Wednesdays-Gymnastic Pressing Strength  
Thursdays- Long Workouts
Fridays-MU conditioning
Sat- Partner Workouts
Sundays- Long Workouts

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 April 24th 2017

Rotating for 21 minutes:
Minute 1: 5 transitions, 1-5 MU depending on ability
Minute 2: Acc 20-30 Second bottom of the Dip Hold
Minute 3: Acc 20-30 seconds top of the Dip hold

Notes: L1: Ring Rows, Spotted dip hold
Rx: Unbroken holds
Master’s Qualifier 3
21-15-9 reps for time of:
Chest-to-bar pull-ups

Notes: 10 minute time cap
L1: DB 15/10, Ring Rows
L2: 95/65, Banded Chest to Bar
Rx: 135/95

Buy out, not for time perform once bar is put away from the workout:
800 meter Sandbag Run

Time cap: 20 minutes
Tuesday April 25th 2017

Box Squatting
Every 2 minutes for 16 minutes do 5 box squats building (same as last week, go up in weight)

Master’s Qualifier 4
2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.

Notes:  12 minute cap.
You will need two bars. Share or start at different positions as necessary. In large
classes run two heats and judge each other.
L1: 95/65, Seated Press, Push-Ups, or Piked HSPU’s
L2: 135/95, Piked HSPU’s, 65/45
Rx: 55+ 255/175, no deficit, 75/55
Rx+: 35-55 year olds 315/255, 4.5in deficit/3 in deficit, 95/65
Wednesday April 26th 2017
Spend 16 minutes moving through alternating sets of:
A) Standing Dumbbell See Saw Press  4X20
B) Alternate with Sumo Deadlifts 4X10


Master’s Qualifier 1
For time:
100 dumbbell snatches, 50 lb.
80-calorie row
60 burpees over your DB
40 muscle-ups
20 minute time cap

Notes: L1: 15/10 DB, Transitions
          L2:  30/20 DB, Pull-Ups and Dips
          Rx: 50/35 DB

Thursday April 27th 2017

45 minute AMRAP:
400 Meter Run
30 Abmat Sit-Ups
20 GrassHoppers
10 Handstand Push-Ups
 5 Clean and Jerks

Notes:  L1: Piked HSPU’s or seated press, DB 15/10
L2: Piked or abmat HSPU’s,  75/55
Rx: Kipping, 155/105
Rx+: GHD, Strict, 185/135
Friday April 28th 2017
Spend 20 minutes alternating between:
A) 4x5 Muscle Snatches
B) 4X5 Snatch Pulls

Notes: Alternate A and B. Use separate bars. Make sure you are starting each rep in your snatch start position. This movement is designed to get you stronger off the floor in your snatch. Use straps if possible for B.

15 minute AMRAP:
Row 250 meters,  Muscle Ups

Notes:  L1: 5 Transitions
L2:  5 Pull-Ups/ 5 Dips
Rx: 4/2
Rx+: 6/4

Saturday April 29th 2017

Spend twenty minutes working up to a 5RM thruster

In teams of three, perform three rounds each for time of:
Row 750/650 Meters
25 Box Jumps   
20 Toes to Bar

Notes: Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off on the Box Jumps. The rest while your partners are rowing their second and third rounds is built in rest so do each round as fast as possible.
L1: 12/8”, V-ups
L2: 20/12”, Knee raises
Rx: 24/20”

Sunday April 30th 2017

10 Rounds for time:
100 Meter Sandbag Run
200 Meter Run
30 Wall Balls
40 Double Unders

Notes: 50 minute time cap.
L1: 30lbs, 10/8
L2: 50/30lbs, 14/10
Rx: 70/50lbs, 20/14
Rx+: 90/70, 30/20

Click here for Programming from the week of April 17th, 2017