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
Strength
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+%
Conditioning:
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
Strength
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+
Conditioning:
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
Strength:
Spend 15 minutes working up to a 2RM on the deadlift
-then-
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.
Conditioning:
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
Strength:
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.
Conditioning:
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
Strength
Strict Axle Bar Press 5X5 Build to a 5 rep max
Notes: Rest 90 seconds between sets
Sprint:
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
Conditioning:
“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”,
50/30
Rx: 105/75 24/20” 70/50
Rx+:155/105, 32/24” 70/50
Sunday August 6th 2017
Conditioning:
Row a 2K
-then-
30 Rounds
5 Med Ball Cleans
5 Burpees
-then-
Run 1 Mile
Notes: L1: 10/8
L2: 14/10
RX: 20/14
RX+: 30/20
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