Week 5, gymnastics cycle, handstand focus, Regionals Workouts
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 May 15th 2017

Strength:
For 20 minutes, in teams of two:
5 Rounds each of:
Weighted Plank Hold, 45 seconds
10-20 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:
For time:
50 / 35 cal. Row
20 burpee box jump-overs
10 sandbag cleans

Notes: All out effort both sets.
Time cap: 6 minutes
L1: 30, 12/8”
L2: 50/30, 20/12”
Rx: 70/50, 24/20”
Rx+: 90/70, 30/24”

Rest 4 minutes

For time:
10 sandbag cleans
20 burpee box jump-overs
50 / 35 cal. Row

Notes: Time cap: 6 minutes
L1: 30, 12/8”
L2: 50/30, 20/12”
Rx: 70/50, 24/20”
Rx+: 90/70, 30/24”

Tuesday May 16th 2017
Strength:
Back Squat
5X5 @60-65% with a 5 second pause at the bottom, you may bounce to come out of the hole
Notes: Time cap: 18 minutes

Conditioning:
2017 Regionals EVENT 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Notes: Time cap: 6 minutes
L1: 15/10, Bench Dips
L2: 35/25, Banded Dips or Box Dips
Rx: 50/35
Rx+: 80/55

Rest 4 minutes

Run an 800 meter sandbag run for time

Notes: L1: 30
L2: 50/30
Rx: 70/50
Rx+: 90/70

Wednesday May 17th 2017

Strength:
Every 90 seconds for 15 minutes 3 Hang Snatches (Squat),  building

Conditioning:
2017 Regionals EVENT 1
For time:
1,200-m run
Then,
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 Goblet Squats

Notes: Time cap: 25 minutes
This workout was specifically programmed to be completed in a weight vest. 20lbs for men, 14lbs for women. If you have a weight vest and want to try Rx+ wear it. Otherwise this will be performed as prescribed for the gym sans a weight vest.
To start you will run an 800 followed by a 400.
L1: Run 800, Seated Strict Press, Ring Rows, Air Squats
L2: Piked HSPU, Banded Chest to Bar, 14/10lb DB Squats
Rx: HSPU must be strict, stack abmats or go piked as needed, 12/8kg Squats
Rx+ 20/14lb Weight Vest



         

Thursday May 18th 2017

For Time:
40 sandbag thrusters
40 burpees over the sandbag
30 sandbag thrusters
30 burpees over the sandbag

Notes: Time cap: 15 minutes
L1: DB Thruster 15/10
L2: 50/30
Rx: 70/50
Rx+: 90/70

At 20:00 Begin AMRAP

AMRAP: 12 Minutes
20/15 Cals on the Rower
7 Power Cleans

Notes: L1: 15/10 DB
L2:  75/55
Rx: 135/95
Rx+: 165/115

Friday May 19th 2017
Strength:
Spend 20 minutes alternating between:
A) 5X5 Sumo Deadlifts, building
B) Max effort handstand hold “Nose and Toes” against the wall (max 2 minutes)

Conditioning:
2017 Regional EVENT 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge .

Notes: Time cap: 16 minutes
L1: Unweighted Walking Lunges, 100 Single Unders, 10/8 WB, Rope Lowers
L2: 20/15, Double Under attempts, 14/10, Climb as high as possible
Rx: 50/35, 20/14
Rx+: 80/55, 30/20, legless half way up, than legs, may use feet or try the short rope!

Saturday May 20th 2017

Strength:
Every 90 seconds for 15 minutes 3 Hang Cleans (Squat),  building

Conditioning:
2017 Regional EVENT 5 Teams of three
125 chest-to-bar pull-ups w/ teammate in hang
100 toes-to-bars w/ teammate in hang
100 dumbbell overhead squats

Notes: For those that lack mobility but can handle heavier weight do goblet squats.
Time cap: 18 minutes One person holds one person works, one person rests, rotate through the same order throughout the workout

L1: Ring Rows, V-Ups (Partners hold plank) goblet squats 15/10 DB
L2: Banded Pull-Ups, Knee Raises (do not tear, drop to plank if needed for the holds), 35/25
Rx: Drop to Plank as needed to prevent tearing, 50/35
Rx+: 80/55

Sunday May 21st 2017

Conditioning:
10 minute AMRAP:
400 Meter Run
20 Box Jumps

Notes: L1: 12/8”
L2: 20/12”
Rx: 24/20”

10 minute AMRAP:
200 Meter Run
10 Burpees

Rest 3 minutes
10 minute AMRAP:
100 Meter Run
10 HEAVY Russian KB Swings

Notes: L1: 16/12kg
L2: 24/16kg
Rx: 32/24kg

Click here for programming from the week of May 8th, 2017

 

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