Notes: 4th week of this cycle! This week will focus more on accessory work and a slight deload. 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 January 23rd, 2017
In groups of three rotate every 90 seconds for 18 minutes:
1. Bulgarian split squats 4X8 each side, you choose the weight
2. 30 seconds a side side plank, raise leg and arm to make more challenging
3. 15 Hip Extensions, add weight as needed (dumbbell)
1,000 Meter Row
50 BB Thrusters
30 Pull-ups

L1: DB Thrusters 15/10, Ring Rows
L2: 35 pound bar, banded pu
Rx: 45 pound bar

Tuesday January 24th, 2017

Pause Squat: 5X5 @65-75%, 5 second pause in the bottom position

10 rounds for quality/time of:
5 Strict HSPU
10 Toes to Bar

Scale to keep the HSPU strict. If you are not proficient in either of these movements work on full ROM on toes to bar and linking. Make every rep a good rep rather than racing through for time. Advanced athletes may go for time.
L1: 5 Push-Ups, 10 V-Ups
L2: Piked HSPU, or Seated Press, 10 knee Raises

Wednesday January 25th, 2017

For 35 minutes complete as many reps and rounds as possible of:
20 Sit-Ups
40 alt Jumping Lunges
500 Meter Row
100 Double Unders

Notes: L1: 200 Single Unders
L2: Double Under attempts

Thursday January 26th, 2017
In groups of three rotate every 90 seconds for 18 minutes:
10 aside Single leg barbell deadlift, you choose the weight
60 second plank hold, weighted
15 DB Arnold Press

800 Meter Run
30 Muscle Ups
800 Meter Run

L1: 30 Ring Rows, 30 Bench Dips
L2: 30 pull-ups/30 Dips
Friday January 27th, 2017

Alternating sets
4X20 Standing See Saw Press, alt db 20 Reps
4X10 Incline Narrow Grip Bench, ascending

Notes: Set up benches on an incline with one 8” box

For time:
Row 75 Calories
50 Wall Balls
10 Hang Cleans (full squat)
50 Wall Balls
Row 75 Calories

Notes: L1: 10/8, 45/35
L2: 14/10, 75/55
Rx: 20/14, 205/135
Rx+: 20/14, 225/155

Saturday January 28th, 2017

“Paul Pena”
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
1:1 Rest with your partner

Notes: L1: 12/8kg, 12/8”
L2: 16/12kg, 20/12”
Rx: 24/16kg, 24/20”
Rx+: 32/24kg
Sunday January 29th 2017

5 rounds for time of:
Run 800 meters
25 overhead squats
25 sumo deadlift high pulls

Notes: L1: Front Squats, 45/35 KB High Pulls 12/8kg
L2: 45/35, KB high Pulls 16/12kg
Rx: 75/55

Click here for Programming from the week of January 16th