Notes: 2nd 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 9th, 2017

3 Position Snatch: Top Down
Every two minutes for 18 minutes start at 50% of your snatch and build
Notes: Build to a max for the day, if you have mobility issues do a 3 pos clean instead, newer athletes stick to light weight.

20 min AMRAP:
10 Alt DB Front Rack Lunges
8 DB Push Press
10 Alt DB Front Rack Lunges
8 Chest to Bar

L1: 15/10 DB’s jumping chin over bar pull-ups (bar is 6” above head)  
L2: 20/15, Jumping chin over bar pull-ups (bar is 6” above head)
Rx: 35/25
Tuesday January 10th, 2017
Front Squat/Split Jerk
Every two minutes seconds for 16 minutes 3 Front Squats into 3 Split Jerks from the rack

Notes: Build every set

For Time:
100 Wall Balls
75 Calorie Row
50 Handstand Push-Ups

Notes: 17 minute time cap
L1: 10/8, Hand Release Push-Ups
L2: 14/10, Hand Release Push-Ups
Rx: 20/14  
Wednesday January 11th, 2017

Spend 20 minutes finding your:
5 Rep Touch and Go Power Clean

Notes: Build each set, start at 50% of your 1RM Clean

14 minute AMRAP:
75 Double Unders
12 DB Facing Burpees
7 Bar Muscle Ups

Notes: L1: 75 Single Unders, Jumping Chest to Bar
L2: Double Under Attempts, Jumping Chest to Bar

Thursday January 12th, 2017


35 minute AMRAP:
20 Abmat sit-ups
20 KB Swings
20 Grasshoppers (l/r=1)
20 Alt DB Snatches
200 Meter Sandbag Run

Notes: L1: 12/8kg, 15/10 DB, 30# Sandbag
L2: 16/12kg, 25/20 DB, 50/30# Sandbag
Rx: 24/16kg, 35/25 DB, 70/50 Sandbag
Rx+: 32/24kg, 45/35 DB, 90/70 Sandbag
Friday January 14th, 2017

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

4 Rounds For Time:
20 Deadlifts
20 Toes to Bar

Notes: 16 min cut-off
L1: 65/45, 75/55, 85/65, 95/75 Anchored Abmat Sit Ups
L2: 115/75, 135/95, 155/115, 185/135, Hanging Knee Raises
Rx: Deadlift Weights: 185/125, 225/155, 275/185, 315/205
Scale the Rx weights accordingly. This should be challenging.

Saturday January 15th, 2017

Strict Press 5X5 Across

You go I go: (each partner completes each set, alt)
10 Clean and Jerks
5 Rope Climbs

8 Clean and Jerks
4 Rope Climbs

6 Clean and Jerks
3 Rope Climbs

4 Clean and Jerks
2 Rope Climbs

2 Clean and Jerk
1 Rope Climbs

Notes: L1: DB 15/10 or BB 45/35 ascend as determined by ability, Rope Lowers   
L2: 75/55, 85/65, 95/75, 105/85, 115/95, Rope Lowers
Rx: 135/95, 155/105, 185/135, 225/155, 245/165
Rx+: 225/155, 245/165, 265/175, 285/185, 305/195

Sunday January 16th 2017

For time:
Row 1K
50 Hang Squat Cleans
Run 800 Meters
50 Thrusters
Row 500 Meters
50 Box Jumps Overs
Run 800 Meters
50 Push Press
Row 1K

Notes: L1: 45/35 or 15/10 DB
L2: 75/55
Rx: 95/65
Rx+: 135/95

Click here for Programming from the Week of December 2nd