Notes: 5th 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 January 30th, 2017

Every 2 minutes for 20 minutes, 3 Position Clean (squat)- building

Notes: Advanced athletes start at least around 60% of your 1RM Clean, only build after completing mechanically sound reps, newer athletes start light!
Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Notes: Open season continues- Women may use the 9ft target
L1: 95/65, 10/8, hand release push-ups
L2: 135/95, 14/10, Hand release Push-Ups
Rx: 225/155, 20/14
Tuesday January 31st, 2017

Every 90 second for 18 minutes, 3 Back Squats, building, but start at at least  60% of 1RM

15-12-9 reps for time of:
Calorie Row

L1: V-Ups, DB 15/10
L2: Knee Raises, 45/35
Rx: 75/55

Wednesday Feb 1st, 2017, REEBOK SHOOT, Limited Class Schedule

Bench 5X5 Across- pick a heavy weight and stick with it

7 Rounds of:
20 KB Swings
20 Abmat Sit-Ups
20 Alt Box Step-Ups with Weight
200 Meter Run

Notes: L1: 12/8kg, 15/10 DB (12/8” box)
L2: 16/12kg, 25/20 DB (20/12” box)
Rx: 24/16kg, 35/25 DB (24/20” box)
Rx+: 32/24kg, 50/35 DB (24/20” box)

Thursday Feb 2nd, 2017
Ascending Front Squats- for 12 minutes:
Start at 1 Front Squat, and every minute on the minute add 1. (Death By Style)

Notes: These weights can be changed, as I want you to carefully assess what weight you can do 78 Front Squats at :) Stop or go down if form fails or midline breaks.
L1: 45/35 or DB 15/10
L2: 75/55
Rx: 135/95
Rx+: 165/115

For 16 minutes:
:45 second on
1:15 minute off
Max Rep DB Facing Burpees

Notes: Do not pace, go as hard as you can during all 8 sets. Score is total burpees.
Friday February 3rd, 2017

Every 90 seconds for 18 minutes: (four rounds)
12 Sumo Deadlifts You may build up as we rotate, this should feel heavy
30 second side plank each side
15 DB Cuban Press, this is high rep so select a light set of db’s

Open Workout 15.2/ Modified, Everyone will work for 12 minutes minimum
Every 3 minutes for as long as possible complete:
From 0:00-3:00
  2 rounds of:
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Notes: Your coach will explain how this workout will work during the Open
L1: 45/35 Front Squats, jumping chest to bar pull-ups 6” above top of head
L2: 65/45, Jumping Chest to Bar 6” above head

Saturday February 4th, 2017
With a Partner, split up anyhow
5 minute AMRAP:
4 Rope Climbs
25 Power Snatches
50 Toes to Bar
100 Wall Balls

Rest 5 minutes

7 minute ARMAP:

With a Partner, split up anyhow
7 minute AMRAP:
4 Rope Climbs
25 Power Snatches
50 Toes to Bar
100 Wall Balls

Rest 5 minutes

For Time:
With a Partner, split up anyhow
5 minute AMRAP:
4 Rope Climbs
25 Power Snatches
50 Toes to Bar
100 Wall Balls

L1: 10 Ring Rows, 45/35 hang snatches or 15/10 DB snatches, V-Ups, 10/8
L2: Rope Lowers, 75/55, Knee Raises, 14/10
Rx: 105/75, 20/14
Rx+: 135/95, 20/14

Sunday February 5th, 2017

5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm

Notes: L1: 15/10
L2: 30/20
Rx: 45/30

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Click here for programming from the week of January 23rd 2017