Week 8, gymnastics cycle, handstand focus
Monday: Handstand Strength work
Tuesday: Pause Back Squats  
Wednesday: Workouts including HSPU’s
Thursday: Longer Workouts
Friday: Sumo Deadlifts/HS Holds
Saturday: Partner Workouts, Squatting
Sunday: Endurance Workout
Micro Cycle 2 2017-2018 Season

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 5th 2017

Strength:
For 20 minutes
No more than 5 Rounds each of:
Weighted Plank Hold, 1 minute  
Handstand Walk 50 feet (if you cannot do 50 feet unbroken try to do 10 foot increments, or spot your partner!)  
Notes: Newer Athletes do: 20-30 Shoulder taps (beginners in plank)
Handstand PU negatives: 53X1 (Your partner will help you out of the bottom)

Notes: work through these sets with purpose with your partner. If you cannot do 1 handstand pushup, scale the negatives to piked on a bench or negative push-ups. If you can- use your partner to help you out of the bottom on each negative. The tempo is: 5 seconds down, three second hold at the bottom, fast up, pause at the top for a second.

Conditioning:
14 minute AMRAP:
100 meter run
10 Toes to Bar
1 Rope Climb

Notes:
L1: V-Ups, Rope Lowers
L2: Knee Raises, climb as high as possible
Rx+: legless
Tuesday June 6th 2017
Strength:
Back Squat, last week of this
5X5 @60-65% with a 5 second pause at the bottom, you may bounce to come out of the hole
*Up 10lbs from last week  
Notes: Time cap: 18 minutes

Conditioning:
7 minute cap:
10/7 Muscle Ups
15 DB Overhead Squats
20 DB Thrusters

Rest 3 minutes as a group

7 minute cap:
20 Thrusters
15 DB Overhead Squats
10/7 DB Muscle Ups

Notes:
L1: Ring Rows/Bench Dips (10 of each), DB 15/10
L2: Transitions or Banded Pull-ups/banded dips (10 each), 25/20
Rx: 45/30
Rx+ 55/35

Wednesday June 7th 2017

Strength:
Every 90 seconds for 15 minutes 2 clean and jerks (full), building

Conditioning:
5 Rounds
50 Double Unders
10 Power Cleans

Notes: from the ground
L1: 100 singles, 45/35
L2: double under attempts, 105/75
Rx: 185/135
Rx+: 255/170

Thursday June 8th 2017

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Notes: 45 minute time cap
L1: Push-ups or seated press, 45/35 or DB 15/10, knee raises, 75/55, 12/8kg, Ring Rows
L2: Piked HSPU, 75/55, 155/115, 24/16kg
Rx: 135/95, 245/165, 32/24kg
Friday June 9th 2017
Strength:

Spend 20 minutes alternating between: (last week of this)
A) 5X5 Sumo Deadlifts, building
B) 4 Wall Walks

Conditioning:
5 Rounds:
Run 400 meters
20 Burpees onto a plate

Notes: Time cap 20 minutes

Saturday June 10th 2017

Strength:
Every 90 seconds for 15 minutes 2 Hang Snatches, building

Conditioning:
Partner Workout
Row 100 Calories while your partner is in plank (switch as needed)
75 Power Cleans while partner holds the front rack (swtich as needed)
75 Chest to Bar while partner hangs (switch as needed)
100 Partner Wall Balls (50 each)

Notes: 25 minute time cap.
The Wall Ball is Partner Passing.
L1: hang 45/35 or DB 15/10, Ring Rows, 10/8
L2: 75/55, banded chest to bar, 14/10
Rx:  135/95, 20/14
Rx+:  165/115, 30/20

Sunday June 11th 2017

Conditioning:
4 Rounds of:
1000 meter row
25 Med Ball Cleans
200 Foot Bear Crawl
25 Sandbag Front Squats
200 meter Sandbag Run
Notes: 45 minute time cut off
L1: 10/8, 30lbs
L2: 14/10, 50/30
Rx: 20/14, 70/50
Rx+: 30/20, 90/70

Click here for programming from the week of May 29th, 2017

 

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