Week 3! 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 7th 2016

Strength:
10 Rep Back Squat

Notes: Up 5-10 pounds from last week. If you did not complete the 20 rep start at 65-70% of your 1RM. Mechanics take priority over load.

Conditioning:
Unbroken 14 min AMRAP of an ascending ladder:
1 Pull-Up
1 Handstand Push-Up
1 Overhead Squat

Notes: 1,1,1,1 then 2,2,2,2, then 3,3,3,3 and so on. Do not move on to the next movement unless you have completed the previous exercise unbroken. Meaning if you are on 10 Pull-ups and get 9, restart the 10 round. Take
breaks as needed to keep the movements unbroken.
L1: 45/35, or alt 15/10 DB, ring rows, push-ups
L2: 65/45, banded pull-up, piked on bench/box hspu
Rx: 95/65
Rx+: chest to bar, strict, 135/95
Tuesday November 8th 2016

Strength
First complete 1 set of ME BMU -then-
Bar Muscle Ups
Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 60% of ME Bar Muscle Ups
Min 2: 25 Banded Lat Pulldowns
Min 3: 30 V-Ups

Notes: L1: Banded Pull-Ups
L2: Jumping/Banded BMU
Conditioning:
Buy in: Handstand Walk 50 feet
5 Rounds
5 DB Squat Cleans
7 DB Thrusters
9 DB Push Press
Buyout: Handstand Walk 50 feet

Notes: L1: 50 shoulder taps in plank, 15/10
L2: 50 shoulder taps, 25/20
Rx: 35/25
Rx+40/30

Score is total time

Notes: L1: 10/8, Alt DB snatch: 15/10 or 25/15 barbell
L2: 14/10, 75/55
Rx: 20/14, 115/75
Rx+: 30/20, 135/95

Wednesday November 9th 2016

Conditioning:
Every minute, on the minute, for 30 minutes:
Minute 1 – Run
Minute 2 – Burpees over the Bar
Minute 3 – Power Snatch

Notes: L1: 100 meter run, 5 Burpees, 10 alt DB Power Snatches 15/10
L2: 100 meter run, 7 Burpees, 8 45/35 Hang Power Snatch
Rx: 200 meter run, 10 Burpees, 10 PS 75/55
Rx+: 200 meter run, 12 Burpees, 10 PS 115/75

Buy out: 50 abmat Situps (GHD for advanced)
50 Russian Twists with medball
50 Hollow Rocks
Thursday November 10th 2016
Conditioning:

40 MIN AMRAP:
Ascending Row by 5 Calories,
Ascending WallBalls by 5 tosses,
Ascending by 5 Power Cleans

Notes: Score is rounds and reps. So if you get to round 10 and 20 cleans your score would be 10+120.
L1: 10/8
L2: 14/10
Rx: 20/14
Rx+: 30/20
Friday November 11th 2016

Strength:

Deadlift
2X5@55%, 5@60%, Max effort set at 65% Record max effort set

-then-

Strict Behind the Neck Press or DB Press
3X5 Build to a max set of five,
Then
one max effort set at 70% of your best set of five

Conditioning:

4 Rounds for Time:
15 Toes to Bar
3 Rope Climbs
400 Meter Run

Notes: L1: V-Ups or Tuck Ups, 9 Ring Rows
L2: Knee Raises, Rope Lowers

Saturday November 12th 2016

Conditioning:
Alternate with a partner for eight rounds each:
25 Double Unders
12 KB Swings
8 Pull-Ups

Notes: Find someone your speed, this should feel like 1:1 rest the entire time
L1: 50 Singles, 12/8kg, Ring Rows
L2: Double Under attempts, 16/12kg, Banded PU
Rx: 24/16kg
Rx+: 32/24kg, Chest to Bar
Sunday November 13th 2016

Complete as many rounds as possible in 45 minutes of:
25 Single-Arm Dumbbell Overhead Lunges
Row 25 Calories
25 Weighted Sit-Ups

Notes: Switch arms every round.
L1: 15/10
L2: 20/15
Rx: 35/25

Click here for Programming for The Week Of October 31st