Week 4! This cycle will focus on building a base for the CrossFit Open, for those unfamiliar with the Open,  you can call this an endurance cycle.

For the entirety of this cycle we will be following this pattern:
On Mondays we will Squat 10/5/3 and work on unbroken movement
On Tuesdays we will focus on gymnastic skills
On Wednesdays we will have long emoms (with an emphasis on one skill)
On Thursdays we will have long “Sunday” workouts
On Fridays we will deadlift
On Saturdays we will workout with a partner
On Sundays as always, we will do a long workout.

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 November 14th 2016
5 Rep Back Squat   
Notes: Start this 5X5 at the weight you used last week. And go up each round.

4 Rounds for time:
Chest to Bar
Double Unders

Notes: 14 min time cap. This week, if you miss a rep start just that movement over.
          L1:  10 75/55, 5 ring rows, 50 singles
          L2: 10 115/75, 7 banded chest to bar, 10 double unders or 100 single unders
          Rx: 10 245/165, 8 chest to bar, 40
          Rx+: 10 375/255,10 chest to bar, 50
Tuesday November 15th 2016

Every 90 seconds for 18 minutes: (4 rounds)
Min 1: Handstand walk ME/ Use a partner to go further if you can’t walk more than ten
feet/use obstacles if you are proficient at HS walking  
Min 2: 10-15 Ring Push-Ups on the low rings
Min 3: 30 Hollow Rocks

Notes:  L1: Plank shoulder taps for 45 seconds, push-ups
L2: Shoulder taps against the wall for 45 seconds

"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

Notes: L1: 7 Low ring transitions, hang DB cleans 15/10 or empty barbell.
L2: 7 Transitions, low ring, assisted or jumping , 75/55
Rx: 135/95
Wednesday November 16th 2016

Every minute, on the minute, for 30 minutes:
Minute 1 – Toes to Bar
Minute 2 – Thrusters
Minute 3 –Row

Notes: L1: 12 V-Ups, 10 15/10# DB Thrusters, 8 calories  
L2: 10 Knee Raises, 10 Thrusters 75/55, 10 calories
Rx: 10 Toes to Bar, 10 Thrusters 95/65, 15/12 calories
Rx+: 12 Toes to Bar, 10 Thrusters 115/75, 20/15 calories

Buy out: 75 Evil Wheels

Thursday November 17th 2016
Every ten minutes for 40 minutes:
Run 800 meters, 35 Sit-Ups, Max Clean and Jerks

Notes   Score is total clean and jerks
L1: 45/35, or 15/10 hang power cleans (do not drop the empty bar)
L2: 95/65
Rx: 20/14, 155/105
Rx+: 30/20, GHD, 205/145
Friday November 18th 2016

2X5@55%, 5@60%, Max effort set at 65% Record max effort set  (same as last week, beat your reps)


Strict Behind the Neck Press or DB Press
4X10, ascend each round
For Time;
20 Back Squats
1 Mile Run
20 Back Squats

Notes: L1: 65/45
L2: 115/75
Rx: 185/135
Rx+: 225/155

Saturday November 19th 2016

Alternate with a partner for 10 rounds each:
7 Handstand Push-Ups
14 KB Swings
21 Row Calories

Notes: Find someone your speed, this should feel like 1:1 rest the entire time
L1: Push-ups, 12/8kg
L2: Piked or box hspu, 16/12kg
Rx: 24/16kg
Rx+: Strict, 32/24kg
Sunday November 20th 2016

For time:
20 Turkish Get-Ups alt
800 meter run
-Then -
5 Rounds
3 Rope Climbs
25 Wall Balls
250 meter row
-Then -
800 meter run
20 Turkish Get-Ups alt
Notes: L1: DB 15/10, rope lowers or 5 ring rows per climb, 10/8
L2: 16/12kg, climb as high as possible, 14/10
Rx: 24/16kg, 20/14

Click Here for Programming For The Week Of November 7th