Notes: 6th week of this cycle! Wed and Sundays are considered “rest days” during this cycle and are not considered part of the overall program. They will always be slightly longer workouts. This our 6th cycle and will finish off our CrossFit Calendar year and bring us to the CrossFit Open which begins in 8 weeks, on Thursday, February 23rd. To prepare for the unknown and unknowable this cycle will not be as regulated as cycles before. We will be focusing on strength more so than our last cycle which was focused on endurance, which means it’s time for higher intensity.. We should go into the open strong and with high capacity.
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 February 6th, 2017
Strength:
Every 2 minutes for 16 minutes, 3 hang squat cleans
Notes:
building, start light, 8 sets
Conditioning:
15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Notes: Perform two heats and have a rep counter!
L1: Clean 75/55, Push Press 65/45
L2: Clean 115/75, Push Press 95/65
Rx: 185/125
Tuesday February 7th, 2017
Strength:
Every 90 second for 18 minutes, 3 Back Squats, building, more than last week
Conditioning:
15-12-9 reps for time of:
Calorie Row
Chest to Bar
Power Snatches
Notes:
L1: V-Ups, DB 15/10
L2: , 45/35
Rx: 75/55
Wed February 8th, 2017
4 rounds for time of:
400 Meter Run
200 Meter Sandbag Run
100 Meter Farmer’s Carry
50 Double Unders
25 Abmat Sit-Ups
Notes: L1: 30lb sandbag, 12/8kg kb 100 single unders
L2: 50/30, 16/12kg, 50 double under attempts
Rx: 70/50, 24/16kg
Rx+: 90/70, 32/24kg, GHD
Thursday February 9th, 2017
Conditioning:
Ascending OH Squats
500m Row
21 Overhead Squats
500m Row
15 Overhead Squats
500m Row
9 Overhead Squats
Notes; Scale to front squats as needed
L1: same across 45/35
L2: 45/35, 75/55, 95/65
Rx: 135/95, 165/115, 185/135
Conditioning 2:
60 Burpee Box Step Overs DB’s
Notes: Time Cap 14:00
L1: 20/10”
L2: 30/20”
Rx: 50/35”
Friday February 10th, 2017
Strength:
Every 90 seconds for 18 minutes 3 Deadlifts, building but start at at least 60% of 1RM
Conditioning:
12 minute AMRAP:
30 DB Power Snatches
30 Toes to Bar
Notes: L1: 20/10
L2: 35/20
Rx: 50/35
Saturday February 11th, 2017
Teams of Two, rotate full rounds
AMRAP 8:00
2 Squat Snatches
2 Muscle Ups
4 Squat Snatches
4 Muscle Ups
6,6,8,8,etc.
Rest 5 minutes
AMRAP 10:00
2 Chest to Bar
2 Shoulder to Overhead
4 Chest to Bar
4 Shoulder to Overhead
6,6,8,8,etc.
Rest 8:00
AMRAP 12:00
2 Burpees
2 Squat Cleans
4 Burpees
4 Squat Cleans
6,6,8,8,etc.
Notes: May sub Bar MU as needed.
L1: Ring Rows, 45/35, Banded Pull-Ups
L2: Ring Dips, 75/55, Banded Chest to Bar
Rx: 185/125
Sunday February 12th 2017
45 minute AMRAP:
Ascending Rounds
1 Push-Up
1 Wall Ball
1 Box Jump
1 Calorie on the Rower
2,2,2,3,3,3, and so on
Notes: L1: 10/8, 12/8”
L2: 14/10, 20/12”
Rx: 20/14, 24/20”
Rx+: 30/20, 32/24”
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