Notes: 3rd week of the New Cycle! This is 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 training. You will most likely see squatting on Wednesday’s and Friday’s and more olympic lifting in class. 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 January 16th, 2017

16.2, for today a 20 minute AMRAP:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans, 315 / 205 lb.

Notes: Your coach may explain how this workout would normally work in an open situation, where you would stop at specific time caps if you have not previously completed the work. For today we will all receive the full 20 minutes to do as much work as we can.

Scaling: If you can do the first two weights, I recommend staying with RX and seeing how far you can get. For everyone else:
L1 : L1: 65/45, 75/55, 85/65, 95/75 Anchored Abmat Sit Ups
L2 (the official scale from CF) Hanging knee raises, 50 single unders, 95/55, 115/75, 135/95, 155/115, 185/135
After the workout take the heaviest set of KB you can carry and go for a 400 meter farmer’s walk.  
Tuesday January 17th, 2017

Squat: 55%X3, 65%X3, 75%X3, 80%X3, (85%X3)2

Notes: Build every set

5 Rounds:
200m Run
20 Bar Facing Burpees

Wednesday January 18th, 2017

4 Rounds for time:
400 meter Sandbag Run
40 Wall Balls
40 Abmat Sit-Ups
40 Push-Ups

Notes: 40 minute time cap
L1: 30lb, 10/8
L2: 50/30, 14/10
Rx: 70/50, 20/14

Thursday January 19th, 2017
Clean/Split Jerk
Every two minutes seconds for 16 minutes 3 cleans into 3 split jerks from the rack

5 rounds:
3 rope climbs
15 handstand push-ups

L1: rope lowers and push-ups
L2: climb as high as possible, piked
Rx: as written
Rx+: legless/strict
Friday January 20th, 2017

Front Squat: 3 sets of Max effort squats at 75% of your 1RM 3:00 Rest in between

14 minute amrap:
100 Box Jump overs
50 deadlifts
25 Muscle Ups

L1: 12/8” 75/55, ring rows
L2: 20/16” 135/95, banded pull-ups
Rx: 24/20”, 185/135, sub chest to bar as needed

Saturday January 21th, 2017

Teams of 3:
12 Calorie Row
12 Power Snatch
12 Wall balls
12 T2B
*Full rounds, then change partners

Notes: L1: 15/10 alt DB, or 45/35, 10/8, v-ups
L2: 75/55, 14/10, hanging knee raises
Rx: 95/65, 20/14
Sunday January 22nd 2017

For time:
100 double unders
21 dumbbell thrusters
Run 400 meters
90 double unders
18 dumbbell thrusters
Run 400 meters
80 double unders
15 dumbbell thrusters
Run 400 meters
70 double unders
12 dumbbell thrusters
Run 400 meters
60 double unders
9 dumbbell thrusters
Run 400 meters
50 double unders
6 dumbbell thrusters
Run 400 meters
40 double unders
3 dumbbell thrusters
Run 400 meters

Notes: L1: 15/10, double the singles
L2: 25/20

Click here for programming from the week of January 9th


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