Week 5! 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 21st 2016
5 Rep Back Squat   
Notes: Go heavier than last week. Ascend each set.

4 Rounds for time:
Wall Balls  
Toes to Bar
Alt DB Snatches
Notes: 15 min time cap. This week, if you miss a rep start just that movement over.
          L1:  10 10/8, 10 V-Ups, 10/10 15/10
          L2: 10 115/75, 10 Knee Raises, 10/10 25/20
          Rx: 20 20/14, 10 Toes to Bar,  45/35
          Rx+: 20 30/20, 15 Toes to Bar,10/10 70/50
Tuesday November 22nd 2016
Bar Muscle Ups
Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-3 Strict Bar Muscle Ups  
Min 2: 70% set of Bar Muscle Ups (based off of your ME set)
Min 3: 1 minute plank hold

Notes: If you cannot perform a strict BMU try banded strict BMU. Level 1 and 2 athletes do the toughest version of banded pull-ups or chest to bar possible.
L1: Banded Pull-Ups/scales
L2: Banded chest to bar/jumping scales
Rx: Try banded SBMU keeping a vertical torso or strict if you have them :).
4 rounds
In 4 minutes:
500 meter row
10 full cleans
ME UB Shoulder to OH
Rest 2 minutes

Notes: Score is total Shoulder to overhead. Your reps end the minute you drop the bar, or if the 4 minutes expires.
L1: DB Cleans 15/10 or hang squat cleans at 45/35 (do not drop the empty barbell)
L2: 75/55
Rx: 135/95
Rx+: 165/115

Wednesday November 23rd 2016
Every minute, on the minute, for 30 minutes:
Minute 1 – Double-Unders
Minute 2 – Burpee Box Jump-Overs
Minute 3 – 10 Handstand Pushups

Notes: L1: 50 single unders, 6 BBJO 12/8”, Push-Ups
L2: 35 Double Under Attempts, 8 BBJO 20/12, Piked/boxed
Rx: 40, 10 24/20”
Rx+: 50, 10 24/20”, Strict
Thursday November 24th 2016
Thanksgiving! Bring a friend or family member

11 Rounds:
24 KB Swings
20 WallBalls
16 Cal Row

Notes: L1: 10/8, 12/8kg
L2: 14/10, 16/12kg
Rx: 20/14, 24/16kg
Black Friday November 25th 2016
Bring a friend or family member-

Partner Conditioning,
alternating every round
8 Rounds:
10 Thrusters
200 meter Sandbag Run
6 Rounds:
10 Power Cleans
15 Bar Facing Burpees

Notes: L1: DB 15/10, 30lbs
L2: 75/55, 50/30lbs
Rx: 135/95, 70/50
Rx+: 155/105, 90/70
Saturday November 26th 2016
Alternate with a partner for 5 rounds each:
8 Power Snatch
10 Box Jumps
12 Deadlift

Then, straight into-

Row a 5K alternate every 500 meters

Notes: Find someone your speed, this should feel like 1:1 rest the entire time
L1: 12/8”, DB 15/10 or hang snatch with an empty bar 45/35, 75/55
L2: 65/45, 20/12”, 135/95
Rx: 225/155, 24/20”, 75/55
Rx+: 275/185, 30/24”, 95/65
Sunday November 27th 2016
For 40 minutes:
400 meter run
2 Front Squats*
2 Rope Climbs

*Add 2 Front Squats to every round
Notes: L1: 5 Ring Rows per rope climb, DB FSQ 15/10 or Empty Barbell 45/35
L2: Rope Lowers, 105/75
Rx: 155/105
Rx+: 185/135


Click here for Programming From November 14th, 2016