LAST FOUR WEEKS OF THIS CYCLE! Week 9/Cycle 3 2017-2018 season.  This is our final off season cycle of the CrossFit Season. The purpose of the off season cycles has been to work on skills, and overall strength in preparation for our pre season and open season training. During this cycle we will be working on long barbell cycles, and doing our first squat cycle of the season- the “Hatch Squat Cycle” The weekly schedule will go as follows:

 

Mondays: Hatch Squat Day 1

Tuesdays: Gymnastics Strength/Accessory work

Wednesdays: Hatch Squat Day 2

Thursdays: Long Conditioning/Accessory work

Fridays: Barbell Complex Work

Saturdays: Pressing Strength/Partner Workout

Sundays: Long Conditioning

 

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 October 16th 2017

 

Strength:

27 minutes:

Back Squat, Every 3 minutes, on the minute:

1X5@60%, 1x3@70%, 1X2@80%, 1X2@90%, 1X1@95%

At minute 12 switch to Front Squats and follow the same timing starting at minute 15:00

1X5@60%, 3X5@65%

 

Conditioning:

“Elm Street”

3 Rounds:

10 Hang Power Snatches

10 Lateral Burpees over the Bar

50 Double Unders

 

L1: 45/35lbs 150 singles

L2: 75/55lbs

RX:115/75lbs

RX+155/105lbs

 

Tuesday October 17th 2017

 

Gymnastics Strength:

EMOM 14:

Odd: 8/6 Strict Handstand Push-Ups

Even: 8/6 Strict Chest to Bar Pull-Ups

 

Notes: Same as last week, challenge yourself to add a rep if you completed this last week

L1: Push-Ups, or seated DB Strict Press, Ring Rows

L2: Piked, Banded (use as many bands as you need to touch your chest)

Rx+: Wall Facing! A Coach Chelsea Favorite! Or Deficit 4/2”, add reps as needed

 

Conditioning:  

5 Rounds for time:

1 Rope Climbs

10 Alt Pistols

100 Meter Run  

 

Notes: Time Cap: 12 minute

L1: 5 Ring Rows, or supine pull to standing, 10 Air Squats

L2: Climb as high as possible, scaled pistols

Rx+: Legless

 

Accessory:

2, 4 minute rounds:

Tabata Hollow Hold

Tabata Arch Hold

 

Wednesday October 18th 2017

 

Strength:

30 minutes

Back Squat, Every 3 minutes, on the minute:

2X5@65%, 3X5@70%

 

At minute 15 switch to Front Squats and follow the same timing starting at minute 18:00

4X5@60%

 

Conditioning:

4 Rounds for time:

50 Foot Broad Jump

20 Grasshoppers l/r=1

10 Deadlifts

 

Notes:

L1: Kb Suitcase DL or 75/55

L2:135/95

Rx: 225/155

Rx+: 275/185

 

Thursday October 19th 2017

 

Conditioning:

5 rounds for time of:

40 Double Unders

30 Cal Row

20 Push Press

10 Sumo Deadlift High Pulls

 

Notes: 30 minute time cap

L1: 30, Tuck Ups

L2: 50/30, Knee Raises

Rx: 70/50

Rx+: 90/70

 

Accessories:

Try to go heavier than last week

Standing See Saw Press 4X20 AHAP

Alternate with

DB Row 4X8 a side AHAP

 

Friday October 20th 2017

 

Strength:

Every 5 minutes for 30 minutes, building:

1 Bear Complex

 

Notes: Our last barbell complex of this cycle- we will build up instead of down for these four weeks. A good goal will be to end at the same weight each week :)

Bear Complex: 1 Power Clean, 1 Front Squat, 1 Jerk, 1 Back Squat, 1 Behind the Neck Jerk

If you feel uncomfortable bringing the bar onto your back or are new you may try

Cub Complex: 1 Power Clean, 2 Front Squats, 2 Jerks

 

Conditioning:

“Black Lagoon”

8min AMRAP

6 Wall Balls

3 Burpees

 

Notes:

L1: 10/8

L2: 14/10

RX: 20/14

RX+: 30/20

 

Saturday October 21st 2017  

 

Strength:

Every 90 seconds for 15 minutes 5 Push Press, building

 

Conditioning:

Partner Workout

14 Rounds alt:

5 Pull-Ups

10 Box Jump Overs

Run 100 meters

 

Notes: 25 minute time cap

L1: Ring Rows, 12/8”

L2:  banded Pull-Ups, 20/12”

Rx: 24/20”

Rx+: Chest to Bar, 24/20”

 

Sunday October 22nd 2017

 

Conditioning:

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep

 

Notes: L1: 10/8, Push-Ups, 15/10 DB or Hang Cleans 45/35

L2: 14/10, 105/75

Rx: 20/14, 225/155

 

Click here for programming from the week of October 9th, 2017

 

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