Week 7!

This cycle focuses on explosive strength and speed. We will be using different movement patterns, objects and interval time domains to stimulate change and growth within our sport. A quality fitness regimen involves constant change and variety and during this cycle we will use loads and lifts that challenge the neuromuscular system that mimic challenges found outside the gym.


For the first four weeks of the cycle we will be following this guideline:

On Mondays we will Squat and Press

On Tuesdays we will Push

On Wednesdays we will Deadlift and Bodyweight Pull

On Thursdays we will Oly Power and Jump

On Fridays we Sprint

During the second four weeks we will rotate these days but keep the same components.


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 July 31st 2017



Back Squat 8X3


Notes: Newer athletes work to a heavy triple. Experienced athletes use these percentages: 1 set @65%, 2 sets @70%, 1 set @75%, 1 set @80%, 1 set @85%, 1 set at 90%, 1 set at 90+%



4 Rounds for time

400 Meter Run

20 Sandbag Goblet Squats

15 sandbag toss over the shoulder


Notes: 16 minute time cap

L1: 30lbs

L2: 50/30lbs

Rx: 70/50lbs

Rx+: 90/70lbs


Tuesday August 1st 2017


Every minute on the minute from 18 minutes (6 sets):

Min 1: 2 Rope Climbs

Min 2: 50 foot sled push

Min 3: 15 GHD sit-ups/20 Abmat Situps  


Notes:  For the sled push you should be able to complete the work in less than 20 seconds so two people can go within the minute. Up the weight from last week as needed. Scale the rope climbs as needed.

Suggested weights: L1: 45/25+

        L2: 70/45+

        Rx: 90/70+

                  Rx+: legless, 135/90+


5 Rounds for time:

8 DB Snatches Alt

50 Double Unders  

15 Toes to Bar


Notes: 15 min time cap

L1: 15/10, Double the single unders, V-Ups

L2: 50/35, Double Under attempts, Knee Raises

Rx: 80/55

Rx+: 100/70


Wednesday August 2nd 2017



Spend 15 minutes working up to a 2RM on the deadlift


Complete 50 chin ups for time (5 minute time cap)


Notes: L1 Athletes do ring rows. Use bands as necessary on Chin ups, Rx+ athletes do chin up chest to bar.  




Complete as many rounds in 18 minutes as you can of:

5 Handstand Push-ups

10 Pistols, alternating

15 Burpees


Notes: L1: Knee Push-ups, Air Squats, Ring Rows,

L2: Bench or piked HSPU’s, Assisted pistols


Thursday August 3rd 2017



Every 90 seconds for 15 minutes:

Three Axle Bar Power Cleans, 3 Depth Jumps off a 12” box into one bounding box jump


Notes:  Find athletes that want to lift similar weights and spend some time as a group learning and warming up the axle bar clean and the mixed grip clean.



3 Rounds for time:

500 meter row

21 Wall balls

15 Kettle Bell Swings  


Notes: L1: 10/8, 12/8kg

L2: 14/10, 16/12kg

Rx: 20/14, 24/16kg

Rx+: 30/20, 32/24kg


Friday August 4th 2017



Strict Axle Bar Press 5X5 Build to a 5 rep max


Notes: Rest 90 seconds between sets



10 sets of:

20-yard sprint

20-yard stride

20-yard sprint

20-yard stride

20-yard sprint


Notes: Walk back to the start is the rest. Work on taking large steps (stretching your stride) on the strides.


Saturday August 5th 2017


“31 Heroes”

Teams of 2, AMRAP 31:

8 Thrusters

6 Rope Climbs

11 Box Jumps

Continuous run with Sandbag

Notes: Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.


Notes: L1: DB Thrusters 15/10, 5 Per Climb Ring Rows, 12/8”, 50/30 or no sandbag

L2: 75/55, Climb as high as possible or do rope lowers on the short ropes, 20/12”,


Rx: 105/75 24/20” 70/50

Rx+:155/105, 32/24” 70/50


Sunday August 6th 2017



Row a 2K


30 Rounds

5 Med Ball Cleans

5 Burpees


Run 1 Mile


Notes: L1: 10/8

L2: 14/10

RX: 20/14

RX+: 30/20

Click here for Programming from the week of July 24th 2017