New Cycle! This cycle will focus 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 Deadlift and Bodyweight Pull
On Tuesdays we will Squat and Press
On Wednesdays we will Oly Power and Jump
On Thursdays we will Push
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 June 19th  2017
Deadlift, find your 5RM (do at least three heavy attempts)
Alternate attempts with 3X max strict pull-ups
Notes: Record heaviest set of five deadlifts. Record each set of pull-ups attempts. Newer athletes use KBs for suitcase deadlifts, and use a band or do ring rows.
Complete 3 rounds of:
As many rounds as possible in 4 minutes:
6 heavy KB Swings
6 DB push press
6 lateral DB burpees
Notes: 2 minutes between rounds. Continue next cycle where the previous left off for a running total of rounds and reps. Therefore you will have one score of total rounds and reps.
L1: 16/12kg (russian), DB Push Press 15/10
L2: 16/12kg, 25/20
Rx: 24/16kg, 50/35
Rx+ 30/24kg, 70/50
Tuesday June 20th 2017
Back Squat 3X5 @ 75%
Bench Press build to a heavy set of 5 for three sets
Notes: Alternate with a partner. These are separate movements. Finish your back squats and then set up for your bench press.
20, 16, 10 Reps of:
DB Snatch alt
Box Jumps
Calories on Rower
Notes: Fast! 8 minute time cap
           L1: DB snatch 15/10 12/8” jumps
L2: 25/20 65/45 20/12”
Rx: 50/35, 24/20”
Rx+: 70/50, 30/24”
Wednesday June 21st 2017
Every minute on the minute for 10 minutes
3 Power Cleans and 3 Broad Jumps (ten sets)
Notes: Partner up! Both agree on the same weight, be conservative as both movements occur in the minute. You choose the weight. Be smart:) Broad jumps should be leaving with two feet and landing with two feet. Three jumps in a row. In larger classes have half the athletes start on the jump and the other half on the barbell.
Complete one round on the minute:
Odd Minutes:
5 Deadlifts
20 Double Unders
Even Minutes:
8 Toes to Bar
20 Lateral Jumps over your barbell
Notes: Complete 7 rounds of each alternating minute (14 total minutes of work). If you fall off the minute complete for time.
L1: Suitcase DL’s 12/8kg, 20 single unders, V-Ups
L2: 105/75, Double Under attempts, knee raises
Rx: 185/135
Rx+: 225/155 35 double unders

Thursday June 22nd 2017
Every minute for 18 minutes (6 rounds)
Min 1: 7 Strict Handstand Pushups
Min 2: 40 yd shuttle (by 10 yds)  
Min 3: 50 foot sled push  
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. We will add weight next week.
Suggested weights: L1: 25/10
         L2: 45/25
         Rx: 105/75
         Rx+: 135/95
For time:
100 KB Swings
75 Pull-ups
50 Evil wheels

Notes: Newer athletes (no matter your skill level) split this into three rounds. for review of the evil wheel look here. If you cannot support yourself during the evil wheel scale to 100 abmat sit ups.
L1: Russian KB swings 12/8kg, ring rows, abmat sit-ups
L2: 16/12kg, banded pull-ups, scale wheels accordingly
Rx: 30/24kg
Friday June 23rd 2017
Complete 5 Rounds for time:
5 Heavy Thrusters
10 Plyo Push Ups

L1: DB 20/15 Or empty barbell.  Plyo Pushups will be on ten pound plates and with a band. Use a band that helps you work on being explosive from the bottom and allows you to jump your hands onto the plates. If this is not possible do knee push-ups and walk your hands onto the plates.
L2: 75/55, Same rules for Plyo as L1, use 10 pound plates.
Rx: 135/95, 45/25 plates for plyo
Rx+: 185/135, 45/25
10X40 out 40 back Sprints at the beach
Notes: All out sprints. Rest 1 minute between efforts.
Saturday June 24th  2017
Teams of 2:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters
Notes: One athlete works at a time.  
L1: 20/15 DB’s
L2: 75/55
Rx: 135/95
Rx+: 185/125
Sunday June 25th 2017
Complete for time:
15, 13, 11, 9, 7, 5, 3, 1 Reps of:
Chest to Bar Pull Up
Calories on the Rower
Notes: Between each round perform 5 heavy back squats 80% of 1RM
Scale to ring rows/banded pull-ups/regular pull-ups as needed. Record both your time and the weight you used.

Click here for Programming from the week of June 12th 2017