Notes: 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 2nd, 2017

Strength:
Every Four minutes for 20 minutes:
Acc 45 Second L-Sit on Parallettes
100 meter Farmer’s Carry AHAP

Conditioning:
3 Rounds
20 Deadlifts
Calorie Row 25/20

Notes: L1: 75/55
L2: 135/95
Rx: 245/165
Tuesday January 3rd, 2017
Strength:
Every two minutes for 14 minutes 5 Hang Snatches:

50%X5, 60%X5, 65%X5, 70%X5, 75%X5, 80%X5, 70%X5

Notes: Share bars as necessary in busy classes. You should have plenty of time to alter the weights for your partner. Percentages are suggested for advanced weightlifters, if you are new, just work on technique and build up slowly. Record your 80%.

Conditioning:
For Time:
100 Wallballs 20/14lb 10ft
100 Box Jump Overs 24/20″
Run 800m
Wednesday January 4th, 2017

Strength:
Front Squat:  50%X5, 60%X5, 70%X5, 75%X%, (80%X5)2

Conditioning:
For Time:
21-15-9
Hang Power Clean
Bar Facing Burpee
Chest to Bar Pull-Ups

Notes: L1: 45/35, Ring Rows
L2: 75/55, Banded Pull-Ups (chest to bar if possible)
Rx: 135/95
Rx+: 155/105

Thursday January 5th, 2017

Conditioning:
“Rowing JT”
21-15-9
Handstand Push-Ups
Row 500 Meters
Ring Dips
Row 500 Meters
Push-Ups
Row 500 Meters

Notes:
L1+L2: Piked Push-Ups, or Seated DB Presses, Bench Dips
Rx+: Strict

Friday January 6th, 2017

Strength:
Squat: 50%X5, 60%X5, 70%X5, 75%X5, (80%X5)2

Conditioning:
12 minute amrap:
3 Power Snatches
3 OH Squats
3 Back Squats
30 Double Unders

Notes: L1: Hang 45/35, 60 Single Unders
L2: 75/55
Rx: 105/75
Rx+: 155/105
Acc:
Accumulate 3:00 of Nose and Toes Handstand Holds

Saturday January 7th, 2017
Strength:
Bench 5X5 up, work to a heavy set of five

With A Partner, 4 Rounds each, 1:1 Rest Record Times
5 Muscle Ups (Bar or Ring)
10 Thrusters
250 Meter Row

Notes: L1: Ring Rows, or transitions, 45/35 or DB 15/10,
L2: Chest to Bar in band, or transitions, 65/45,
Rx: 115/75

Sunday January 8th 2017

Conditioning:
Run 800 Meters
50 Burpees
Run 400 Meters
50 Jumping Barbell Squats
Run 200 Meters
100 DB snatches Alt
Run 200 Meters
50 Jumping Barbell Squats
Run 400 Meters
50 Burpees
Run 800 Meters

Notes:
L1: Unweighted jumping squats, 15/10
L2: 25/20
Rx:45/30
Rx+: 60/45

Click here for programming from the week of December 26th