Week 6, 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 22nd 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:
For time:
7 minute cap:
Run 800 meters
20 Toes to Bar
15 Wall Balls
10 Burpees

Notes: All out effort both sets.

Rest 4 minutes

For time:
10 Burpees
20 Toes to Bar
15 Wall Balls
800 Meter Run
L1: 400 meters, v-ups 14/10
L2: Knee Raises, 14/10
Rx: 70/50, 24/20” 20/14
Rx+: 30/20

Tuesday May 23rd 2017
Strength:
Back Squat
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:
2017 Regionals EVENT 5
21-15-9 reps for time of:
Muscle Ups
Overhead Squats

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

Rest 4 minutes

Row a 1K for time
Wednesday May 24th 2017

Strength:
Every 90 seconds for 15 minutes 3 Position snatch starting from the hip,  building

Conditioning:
12 minute AMRAP:
10 Handstand Push-Ups
15 Med Ball Cleans
35 Double Unders

Notes: L1: Seated Press, 10/8, Single Unders
L2: piked or plank push-ups, 14/10, Single Under attempts
Rx: 20/14


         

Thursday May 25th 2017

For Time:
40 minute AMRAP:
200 Meter Run
4 Rope Climbs
6 Turkish Get-Ups  
8 Dumbbell Snatches

Notes:
L1: Rope Lowers, 15/10
L2: Climb as high as possible, 25/20
Rx: 50/35
Rx+:80/55
Friday May 26th 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:
Quarter Gone Bad
5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Notes:
L1: 15/10, Ring Rows
L2: 75/55. Banded pull-ups
Rx: 95/65
Rx+135/95

Saturday May 27th 2017

Strength:
Every 90 seconds for 15 minutes 3 thrusters,  building

Conditioning:
Partner Workout:

20 minute amrap:
50 Box Jumps (alternating reps)
75 Toes to Bar  (Partner Hangs)
100 Burpees  (Partner in Plank)
150 Wall Balls

Notes: L1: 12/8”, V-Ups
L2: 16/12”, Knee Raises
Rx: 20/14”
Sunday May 28th 2017

Conditioning:
6 minute AMRAP:
Row 20/15 Calories
12 Power Cleans

Rest 2 minute

6 minute AMRAP:
Row 20/15 Calories
12 Power Cleans
15 Burpees

Rest 2 minutes

8 minute AMRAP:
Row 20/15 Calories
12 Power Cleans
15 Burpees
20 KB Swings

Rest 2 minutes

8 minute AMRAP:
Row 20/15 Calories
12 Power Cleans
15 Burpees
18 KB Swings
20 Deadlifts
Notes: L1: 8/12kg, 45/35 or DB 15/10
L2: 16/12kg, 65/45
Rx: 75/55,24/16kg

Click here for Programming from the week of May 15th 2017

 

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