Week 7! 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 December 5th, 2016
3 Rep Back Squat   
Notes: Ascend each set. Hit your weight for your heaviest 5 by your second set.

4 Rounds for time:
Muscle Ups
Wall Balls

Notes: 18 min time cap. This week, if you miss a rep start just that movement over.
          L1:  10 Jumping Pull-Ups, 15 Wallballs 10/8, 10 Thrusters 15/10
          L2: 10 Transitions, 15 Wallballs 14/10, 15 Thrusters 20/15
          Rx: 5/3, (for athletes that can do MU, but possible not 5/3 find a scale jumping MU or
banded MU where you can work on doing the reps unbroken,  20 Wallballs 20/14, 15 Thrusters 35/25
Rx+: 7/5, 20 Wallballs 30/20, 15 Thrusters 40/30
Tuesday December 6th, 2016
Bar Muscle Ups
Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-3 Strict Bar Muscle Ups  
Min 2: 70% set of Bar Muscle Ups (based off of your ME set)
Min 3: 1 minute plank hold w/weight 10-90lbs

Notes: If you cannot perform a strict BMU try banded strict BMU. Level 1 and 2 athletes do the toughest version of banded pull-ups or chest to bar possible.
L1: Banded Pull-Ups/scales
L2: Banded chest to bar/jumping scales
Rx: Try banded SBMU keeping a vertical torso or strict if you have them :).
AMRAP in 15 minutes:
10 Deadlifts
15  Toes to Bar

L1: 75/55, Knee Raises or V-Ups
L2: 115/85, Knee Raises, or Toes to Bar attempts
Rx: 135/95
Rx+: , 225/155


Wednesday December 7th, 2016
Every minute, on the minute, for 30 minutes:
Minute 1 – Rope Climb
Minute 2 – Run
Minute 3 – Push Press

Notes: L1: 4 Rope Lowers, 100 meters,
L2: 3 Rope climb attempts (as high as possible), 100 meters
Rx: 3/2, 150, 10 at 115/80
Rx+: 2/1 legless, 200 meters, 10 at 155/105
Thursday December 8th, 2016
Complete as many rounds as possible in 40 minutes of:
Row 500 meters  
20 KB Swings
15 Burpees
10 Handstand Push-Ups
Friday December 9th, 2016

2X5@60%, 5@65%, Max effort set at 70% Record max effort set , same as last week (try to increase reps)

Strict Behind the Neck Press or DB Press
4X6, ascend each round

12 minute AMRAP of:
10 Pull-Ups
15 Burpees over a parallette or DB
Notes: L1: Ring Rows
L2: Banded PU
Rx+: Chest to Bar

Saturday December 10th, 2016
10 Rounds alt with a partner:
Run 400 Meters
1 Round of “DT”

Notes: DT is 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks
L1: DB 15/10, or 45/35
L2: 95/65
Rx: 155/105

Sunday December 11th, 2016
For time:
Row 1K
5 Rounds of:
10 Hang DB Squat Cleans
15 WallBalls
20 alt DB snatches
25 Abmat Sit Ups
30 Pistols
Row 1K

Notes: L1: 15/10, 10/8, air squats
L2: 20/15, 14/10, scaled pistols
Rx: 35/25, 14/10
Rx+: 45/35, 30/20,  GHD

Click here for programming from the week of November 28th